This hearty White Bean Soup is a warm, wholesome, and Mediterranean-inspired dish that’s perfect for anyone in Malta looking to eat healthily while focusing on nutrition, slimming, and weight loss. Packed with fibre-rich white beans, fresh vegetables, and aromatic herbs, it delivers the ideal balance of protein, fibre, and flavour — all essential for a sustainable diet in Malta.
The combination of carrots, celery, onion, and spinach not only adds vibrant colour but also boosts your daily nutrient intake. Whether you’re following a weight loss plan or simply want a nourishing meal that fits into your healthy lifestyle, this soup is an easy, satisfying choice.
Ingredients (Serves 6)
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 garlic cloves, minced
- 3 large carrots, chopped
- 3 celery stalks, chopped
- 6 cups low-sodium vegetable broth
- 1 dried bay leaf
- 1 tsp oregano
- ½ tsp salt (plus more to taste)
- ½ tsp black pepper (plus more to taste)
- 3 cans white beans, drained and rinsed
- 200 g baby spinach, chopped
- Grated parmesan cheese, for serving (optional)
Instructions
- Sauté Vegetables
- In a large pot, heat olive oil over medium-high heat.
- Add onions and cook for 5 minutes until translucent.
- Add garlic, carrots, celery, bay leaf, oregano, salt, and pepper. Cook for 2–3 more minutes.
- Simmer the Soup
- Pour in vegetable broth and bring to a gentle boil.
- Add white beans and reduce heat to low. Simmer for about 15 minutes until vegetables are tender. If you want to make the soup creamier use a hand blender for few seconds to mash part of the beans.
- Add Spinach & Serve
- Stir in chopped spinach and cook for 2–3 minutes until wilted.
- Taste and adjust seasoning.
- Serve warm with grated parmesan, or leave cheese out for a low-fat slimming option.
Nutrition & Weight Loss Benefits
- White Beans – Excellent source of plant protein and fibre, keeping you full longer and supporting weight loss.
- Vegetables – Rich in vitamins, minerals, and antioxidants that support your immune system and nutrition goals.
- Olive Oil – Heart-healthy fat, essential in a Mediterranean diet in Malta.
- Low in Calories – Ideal for slimming plans and balanced eating habits.
This soup proves that healthy, nutritious meals can be simple, affordable, and deeply satisfying.
