This creamy white bean soup gets its velvety texture from pureed beans — no dairy needed. The spinach gets blended right in, so there’s no chopping required and the color is beautiful. Serve it as a high-fiber starter or double the portion and make it dinner.
Active time: 10 minutes | Total time: 20 min
Creamy White Bean and Spinach Soup
Ingredients
• 1 tbsp (14g) olive oil
• 1 large onion, chopped
• 2 cloves garlic, chopped
• 1 (15.5 oz/439g) can navy beans or cannellini beans, rinsed and drained
• 2 cups (480g) water
• 4 cups (120g) fresh spinach
• 1 tbsp Dijon mustard
• 1/4 tsp salt
• 1/8 tsp pepper
Directions
In a 2-quart pot, heat the olive oil over medium-high heat. Add the onion and garlic and cook, stirring frequently, until softened, about 3 minutes. Add the drained beans and 2 cups of water and bring to a boil. Reduce the heat to medium-low, cover, and simmer for 5 minutes.
Transfer the contents of the pot to a blender. Add the spinach and Dijon mustard and secure the lid. Hold a folded kitchen towel over the lid to prevent hot liquid from escaping, then blend until smooth.
Return the soup to the pot and reheat over medium heat if needed. Season with salt and pepper to taste and serve hot.
Serves: 4 | Serving Size: 1 cup
Nutrition (per serving): Calories: 176; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 229mg; Carbohydrate: 22g; Dietary Fiber: 5g; Sugar: 6g; Protein: 7g
Nutrition Bonus: Potassium: 238mg; Iron: 5%; Vitamin A: 188%; Vitamin C: 20%; Calcium: 4%
Originally published September 29, 2020; Updated May 2026
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