Vegan Mediterranean Three Bean Soup

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This delicious Vegan Mediterranean Three Bean soup adds wine to the broth for an interesting, rich depth. Substitute more vegetable broth if you prefer to cook without the wine. It's vegan, low-calorie, high fiber, and high protein to keep you full!
This delicious Vegan Mediterranean Three Bean soup adds wine for an impressive, rich depth. Substitute more vegetable broth if you prefer to cook without the wine. It’s vegan, low-calorie, high fiber, and high protein to keep you full!

For me, soups are a magic weight-loss bullet!  I partially credit low-calorie soups with my weight-loss success.   Since most soups have a high-water content, they make you feel full longer.  My favorite soups are also high in protein and fiber, which help satiate the appetite, as well.

We Discovered Mediterranean Three Bean Soup

Last week, we tried this Mediterranean Three Bean soup recipe for the first time.  I’m adding it to our regular dinner rotation, as per David’s request!  I love it when my family enjoys a healthy dish that’s also easy to make!

Since this Mediterranean Three Bean Soup has so few calories, it’s a great accompaniment to a dinner meal.  However, it’s high in fiber and protein, so leftovers make a great stand-alone lunch.  Doubling the recipe doesn’t take any extra effort.  Due to minimal meal prep, it’s the perfect mid-week meal.

I wish I could take credit for this recipe. However, I borrowed it from Sam Kuma’s cookbook: Mediterranean Diet for Vegans.

I did modify it just a bit as I usually do when I prepare meals.  The recipe called for two onions.  I only used one.  Also, his recipe called for 1 1/2 cans of two different beans which resulted in leftovers from two cans.  Instead, I used three whole cans of beans commonly used in Mediterranean cooking. I also used just one can of tomato sauce instead of 1 1/2 to limit food waste.

Mediterranean Diet for Vegans by Sam Kuma

Mediterranean Vegan Pastes, Sauces, and Dips Mediterranean Vegan Breakfast Recipes Mediterranean Vegan Salad Recipes Mediterranean Vegan Soup Recipes Mediterranean Vegan Appetizers Recipes Mediterranean Vegan Main Course Mediterranean Vegan Dessert Recipes
Mediterranean Diet for Vegans features Mediterranean Vegan Recipes for Sauces and Dips, Breakfast, Salads, Soups, Appetizers, Main Courses, and vegan desserts.

While I enjoyed many recipes in this book, I wish that it further detailed the Mediterranean diet. (Alicia’s Note: Check out this post for more comprehensive look at the Mediterranean diet.)  Because it’s healthy and encourages lifestyle changes without long banned-food lists, I do not see it as a fad diet.  However, other than just a one-page introduction, the author doesn’t speak much about the subject.

He does, however, offer many splendid recipes (sans photos as seems to be the MO for Sam Kuma).   As is also the case with most of his other books, the Mediterranean Diet for Vegans features recipes with easy-to-find ingredients that come together in minutes.

Some of the recipes require a longer cooking time, so all the flavors meld, but most recipes involve minimal prep times.

I haven’t run every recipe through a nutrition calculator.  And, none offer nutritional information, but most of the recipes (such as this Mediterranean Three Bean Soup recipe) seem to be low-calorie, high fiber, high protein, nutritious meals.

All-in-all, I feel this is a fitting addition to my recipe book library and am thankful to Sam Kuma for providing me a free copy to try.

Vegan Mediterranean Three Bean Soup

  • Prep time: 5 minutes
  • Cook time: 30 minutes
  • Total time: 35 minutes

Yields: 8 servings

This delicious Vegan Three Bean Mediterranean soup adds wine to the broth for an interesting, rich depth. Substitute more vegetable broth if you prefer to cook without the wine. It’s vegan, low-calorie, high fiber, and high protein to keep you full!

  • 1 medium onion, chopped
  • 4 cloves garlic, crushed
  • 2 medium carrots, sliced
  • 2 bay leaves
  • 1 15 oz can dark red kidney beans
  • 1 15 oz can tomato sauce
  • 1 15 oz can cannellini beans
  • 1 15 oz can garbanzo beans
  • 6 cups vegetable broth
  • 3/ 4 cup red wine
  • 3 tbsp dried parsley
  • 1 tsp dried oregano
  • 1 1/ 2 teaspoons dried thyme
  • Salt and Pepper

Spray non-stick soup pot with olive oil.

Saute carrots and onions until the onions have softened and are see-through (about 4 minutes).

Add garlic and saute until fragrant.

Add remaining ingredients and bring to a boil.

Reduce heat and simmer for 20 minutes.

Serve

Nutrition

  • Calories: 212
  • Fat: 1 grams
  • Carbs: 36 grams
  • Protein: 11 grams
This delicious Vegan Three Bean Mediterranean soup adds wine to the broth for an interesting, rich depth. Substitute more vegetable broth if you prefer to cook without the wine. It's vegan, low-calorie, high fiber, and high protein to keep you full!
This delicious Vegan Three Bean Mediterranean soup adds wine to the broth for an interesting, rich depth. Substitute more vegetable broth if you prefer to cook without the wine. It’s vegan, low-calorie, high fiber, and high protein to keep you full!
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Happily married to the love of my life. It's just us, our 5 cats, and our beautiful woods. I'm loving living back in the Florida panhandle being close to family. I love cooking, living a healthy lifestyle, taking care of our cozy home, and trying new things.

We enjoy hosting parties and my husband and I are both avid gamers. You can find me on PS4 as SunshineFlaGirl. We also play tabletop RPGs and eurogames.


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Alicia Taylor

Happily married to the love of my life. It’s just us, our 5 cats, and our beautiful woods. I’m loving living back in the Florida panhandle being close to family. I love cooking, living a healthy lifestyle, taking care of our cozy home, and trying new things.

We enjoy hosting parties and my husband and I are both avid gamers. You can find me on PS4 as SunshineFlaGirl. We also play tabletop RPGs and eurogames.

10 Comments

  • 30 Healthy Weight Loss Soup Recipes | MariaUshakova.com

    January 10, 2017 - 2:24 pm

    […] Vegan Mediterranian Three Bean Soup by TaylorLife […]

  • Mediterranean Flounder Recipe from Mediterranean Diet: Easy Recipes for A Healthy Diet • TaylorLife

    October 16, 2016 - 4:25 pm

    […] cookbook review, this book includes meat. If you want a vegan Mediterranean cookbook, I recommend this one.  That book does not offer the comprehensive look at this diet that Daniel Alley includes here, […]

  • Laura Funk

    September 29, 2016 - 9:32 am

    Can I just say that I love that you reference MyFitnessPal in your post to help folks like me who love to track everything. This looks like a great dinner option!

    • Alicia Taylor

      September 29, 2016 - 2:47 pm

      Thanks for the feedback, Laura! Yes, I love their recipe analyzing feature.

  • Cathy Herard

    September 28, 2016 - 9:25 pm

    I love soup, especially this time of year, and this one sounds delicious!

  • TColeman

    September 28, 2016 - 5:48 pm

    This looks absolutely delicious! I love a great soup during the fall season and this one looks perfect to warm you up.

  • savingcmncents

    September 28, 2016 - 2:45 pm

    This sounds just about perfect! The fall season has arrived in New England and that means soups on at my house. I really love mediterranean foods and flavors and we’ll be trying this one out asap! Thanks for sharing!

  • Heidi

    September 20, 2016 - 11:15 pm

    This soup sounds amazing. Soup is one of my favorite things about Fall. I love soup season!

    • Alicia Taylor

      September 24, 2016 - 1:09 pm

      Me too! Sorry I’m just seeing this Heidi! Let me know if you try it. My family is already asking me to make it again next week.

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