This broccoli white bean soup recipe is your answer to a healthy, satisfying and shockingly creamy meal. It’s a naturally vegan broccoli white bean soup that skips the dairy, relying instead on the humble cannellini bean for a rich and velvety texture. We’re infusing this classic white bean broccoli soup with bright, authentic Mediterranean flavors, like quality olive oil, lemon zest and dried oregano – making it a perfect high-protein and fiber-rich addition to your Mediterranean diet recipes routine.
Why You’ll Love This Mediterranean Broccoli Bean Soup
This isn’t just another soup recipe. Our Mediterranean broccoli bean soup is specifically designed to hit all your dietary and flavor goals:
- Naturally Creamy Without Dairy: We use the secret weapon of pureed cannellini beans to create a luscious, velvety texture, making this a truly creamy broccoli white bean soup that is 100% dairy-free.
- High Protein + High Fiber: This high protein broccoli white bean soup is a nutrition powerhouse, packed with plant-based protein and gut-friendly fiber to keep you full and satisfied for hours.
- Authentic Mediterranean Twist: A generous drizzle of high-quality olive oil, a bright squeeze of lemon and aromatic oregano elevate the flavor profile far beyond a basic soup.
- Low-Calorie & Weight-Loss Friendly: Skip the heavy cream and butter. This is a genuinely healthy broccoli white bean soup that supports weight management without sacrificing comfort.
- Budget-Friendly & Easy Meal Prep: Made with simple, inexpensive pantry staples and perfect for prepping a week’s worth of healthy lunches.
Broccoli White Bean Soup Recipe Ingredients
This simple ingredient list focuses on maximum flavor and nutritional density, using the best of the Mediterranean pantry.
| Ingredient | Quantity | Notes (The Mediterranean Twist) |
| Extra Virgin Olive Oil | 3 Tbsp | Essential for flavor and a healthy fat base. |
| Yellow Onion | 1 medium | Finely chopped. |
| Garlic | 4 cloves | Minced; a staple aromatic. |
| Dried Oregano | 1 tsp | Use the Greek variety for the most authentic flavor. |
| Crushed Red Pepper Flakes | Pinch (optional) | Adds a subtle warmth. |
| Broccoli Florets | 4 cups (about 1 large head) | Reserve 1 cup for adding back later for texture. |
| Cannellini Beans | Two 15-oz cans | Rinsed and drained. Cannellini bean broccoli soup is the creamiest! |
| Vegetable Broth | 4 cups | Low-sodium is best to control the salt. |
| Fresh Lemon Juice | 1 Tbsp | A final and bright finish. |
| Salt and Pepper | To taste | Use sea salt for best flavor. |
How to Make Broccoli White Bean Soup
Achieving a rich, restaurant-quality broccoli white bean soup is surprisingly simple in just four steps.
Step 1: Sauté Aromatics and Build Flavor
In a large pot or Dutch oven, heat the olive oil over medium heat. After that add the diced onion and a pinch of salt. Now, Sauté until translucent, about 5-7 minutes. Then add the minced garlic, dried oregano and red pepper flakes (if using). Finally, cook for 1 minute until fragrant.
Step 2: Simmer and Tenderize
Add the vegetable broth and the two cans of rinsed and drained cannellini beans to the pot. Then bring the mixture to a simmer. After that add 3 cups of the broccoli florets (reserving the remaining 1 cup). Now, cover and simmer for about 8-10 minutes or until the broccoli is very tender.
Step 3: Create the Velvety Creaminess
Remove the pot from the heat. And use an immersion blender to purée the soup until it is completely smooth and creamy. Alternatively, carefully transfer the soup in batches to a standard blender (holding the lid down with a towel) and blend until smooth before returning it to the pot. This pureed bean base is what makes the soup creamy without cream.
Step 4: Finish and Serve
Stir in the reserved 1 cup of raw broccoli florets and the fresh lemon juice. Now, simmer for an additional 2-3 minutes until the fresh florets are bright green and slightly tender-crisp. Taste and adjust seasoning with salt and pepper. Finally, drizzle each bowl with an extra swirl of extra virgin olive oil before serving.
Broccoli White Bean Soup Mediterranean Flavor Variations
The true beauty of a Mediterranean broccoli bean soup lies in its adaptability and vibrant flavors. We’ve maximized the traditional flavor profile by focusing on fresh and quality additions.
- Lemon Zest Boost: Stir in 1 teaspoon of fresh lemon zest right before serving for an incredibly aromatic burst.
- Herb Power: Swap the oregano for a mix of dried thyme and rosemary or stir in a handful of fresh chopped basil or parsley at the end.
- Serving Garnish: A drizzle of a robust, peppery olive oil is mandatory. Consider a sprinkle of Kalamata olives or sun-dried tomatoes on top for a saltier, tangier bite. For an authentic experience, serve with a side of crunchy Fattoush Recipe or a simple piece of toasted bread dipped in olive oil, a common Mediterranean diet practice.
Crispy & Creamy Broccoli White Bean Soup Recipe
Ingredients
Equipment
Method
- Sauté Aromatics:
- Heat 2 Tbsp of olive oil in a large pot over medium heat. Then add onion and a pinch of salt. After that, Sauté for 5-7 minutes until translucent. Now, stir in garlic, oregano and red pepper flakes. And cook for 1 minute until fragrant.
- Simmer:
- Add vegetable broth and all cannellini beans. Then bring to a simmer and add 3 cups of the broccoli florets (reserve 1 cup). Finally, cover and simmer for 8-10 minutes until the broccoli is very tender.
- Blend:
- Remove from heat. And using an immersion blender, or carefully in batches in a standard blender, purée the soup until completely smooth and creamy. Then return to the pot.
- Finish:
- Stir in the reserved 1 cup of fresh broccoli florets and the fresh lemon juice. Now, simmer for 2-3 minutes until the fresh florets are bright green and tender-crisp.
- Serve:
- Taste and adjust seasoning. Lastly, serve immediately, drizzled with the remaining 1 Tbsp of olive oil and optional high-protein toppings like hemp seeds.
Notes
- Creaminess: The puréed beans create the creaminess! For an even thicker soup, blend an extra 1/2 cup of beans with a splash of broth, then stir it in at the end.
- Meal Prep: Store leftovers in the fridge for up to 5 days or freeze for up to 3 months. Also it’s a perfect dairy-free, freezable soup.
- For more authentic Italian-inspired recipes, try our popular Paella Recipe.
Broccoli White Bean Soup High-Protein & Weight-Loss Upgrade
This high protein broccoli white bean soup is naturally filling, but you can easily upgrade it to be a complete, post-workout recovery meal or a powerful weight-loss tool.
The “Unbeatable Fullness” Strategy
- Protein Density (The Cannellini Power-Up): Our recipe already uses pureed cannellini beans for a base that has significantly more protein than a standard cream-based soup. For an extreme protein boost, reserve an additional ½ cup of canned beans and blend them separately with just a tablespoon of water until a thick paste forms. Then stir this into the soup at the very end.
- Topping for Success: Use protein-rich, Mediterranean-friendly toppings. Nobody is doing this!
- Hemp Seeds: Sprinkle 1 tablespoon of raw hemp seeds per bowl for 3g of extra plant protein and omega-3s.
- Quinoa: A small scoop of pre-cooked quinoa adds complex carbs and a wonderful nutty texture.
- Nuts/Seeds: Toasted pine nuts or sunflower seeds provide healthy fats and a satisfying crunch.
Weight-Loss Friendly Notes (Low Calorie & High Fiber)
This soup is an ideal addition to a Mediterranean diet weight-loss plan:
- Low Calorie: By ditching heavy cream, butter and cheese, our soup is naturally low in calories per serving, which makes it volume-friendly.
- High Fiber: Broccoli and white beans are exceptionally high in dietary fiber. Fiber promotes satiety, helps regulate blood sugar and supports digestive health, which are all crucial elements for successful weight loss.
- Simple, Clean Ingredients: Every ingredient is whole-food based, providing maximal nutrients per calorie.
Broccoli White Bean Soup Storage & Meal Prep
This meal prep broccoli white bean soup is perfect for cooking a large batch on the weekend.
- Refrigerator Storage: Store cooled leftovers in an airtight container in the refrigerator for up to 4-5 days. The soup’s flavor will actually deepen overnight!
- Freezing Instructions: This soup freezes exceptionally well because it is dairy-free broccoli cannellini soup. And pureed soups with no dairy or cornstarch have no texture issues upon thawing. Allow the soup to cool completely, then transfer to freezer-safe containers (leaving about an inch of headspace for expansion). Freeze for up to 3 months.
- Tip: Freeze in individual portions using a dedicated soup freezer mold or large resealable bags laid flat.
- Reheating: Reheat frozen soup overnight in the fridge or place the frozen block directly into a pot with a lid. Reheat on the stovetop over low-medium heat, stirring occasionally. If the soup is too thick, add a small splash of broth or water until the desired consistency is reached.
FAQs
Is broccoli white bean soup vegan?
Yes, this broccoli white bean soup is naturally vegan, vegetarian and dairy-free! The creamy texture comes exclusively from pureeing the white beans, not from any animal products. It fits perfectly within a plant-based or Mediterranean diet.
How to make broccoli white bean soup creamy without cream?
The secret is the pureed white beans. By blending half a cup or more of the cooked white beans (Cannellini are best) along with the hot broth, the starch and protein in the beans emulsify with the liquid, creating a wonderfully thick and velvety consistency that rivals heavy cream. This is how you achieve a creamy broccoli white bean soup that is still healthy and dairy-free.
Can you freeze broccoli white bean soup?
Absolutely! This soup is an ideal candidate for freezing. Since it contains no dairy, it won’t separate or become grainy when thawed, unlike many cream-based soups. Refer to the Storage & Meal Prep section above for full details.
What’s the best white bean for soup?
Cannellini beans (also known as white kidney beans) are the optimal choice for a creamy soup. They have a delicate skin, a smooth interior and break down easily when blended, giving the best velvety texture. Great Northern beans are a good substitute, but Navy beans are smaller and slightly less creamy.