10-minute White Bean, Spinach, and Parmesan Soup

Published: October 26, 2018
Updated: October 8, 2020

Handsome senior man is smiling while cooking in kitchen

Summer may be over, but there’s one very tasty reason to be excited about fall…

It’s soup season!

For me, nothing beats coming home from a walk through the beautiful changing leaves and crisp fall weather to a bowl of delicious, homemade soup. So today I want to share my all-time favorite soup recipe to help you keep the chill at bay – white bean, spinach, and parmesan soup!

I adore this recipe. It only takes 10 minutes to make, you can easily make enough to feed your whole family (or for a few day’s worth for you and your partner), and it’ll warm you to the bones.

And speaking of bones, this soup contains some bone health superstars too!

Spinach is a great source of calcium. Plus, spinach provides a little vitamin K, magnesium, and potassium too. All nutrients that support healthy bones! Now, you may have heard that spinach inhibits calcium absorption. But this is a common misconception that just isn’t true. And as for white beans, they’re a great source of calcium in their own right. And they provide some much-needed protein and fiber too.

This soup tastes amazing, AND it provides a little bonus bone health kick… So what are we waiting for?

White bean and spinach soup

Handsome senior man is smiling while cooking in kitchen

10-minute White Bean, Spinach, and Parmesan Soup

A delicious and easy soup you can whip up in no time! Warm up when the weather turns with this nutrient-dense recipe even the kids will love. 
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Soup
Cuisine American
Servings 10
Calories 220 kcal

Ingredients
  

  • 1 tbsp olive oil
  • 1 tbsp Italian herbs dried
  • 1 can tomatoes diced
  • 1 yellow onion diced
  • 1 cup parmesan cheese grated (save 1/4 cup on top when you serve)
  • 3 cans white cannellini beans drained
  • 4-6 cloves garlic minced
  • 6 cups baby spinach
  • 6-8 cups vegetable broth
  • a pinch of salt and pepper to taste

Instructions
 

  • Heat the olive oil in a large pot over medium heat.
  • When the oil is hot, add the onion and saute for about 5 minutes. You’re looking for your onion to become translucent.
  • Add the garlic, tomatoes, dried Italian herbs, salt, and pepper and saute for 2 more minutes, or until the mix becomes fragrant– you’ll know when it happens, your kitchen will smell wonderful!
  • Pour in the vegetable stock and the white cannellini beans and bring the mix to a boil.
  • When your soup has reached boiling point, turn the heat down to a low level and simmer for another 2 minutes or so.
  • Then add the baby spinach and ¾ of the parmesan, and give your soup a good stir.
  • When the spinach has wilted, you’re ready to serve! Sprinkle the rest of your parmesan cheese over your soup and enjoy!

Notes

  1. To make this soup recipe vegan, all you need to do is leave the parmesan cheese out.
  2. You may have noticed a high amount of sodium on the nutrition label. The nutrition label pulls data from the USDA nutrition database which uses a store-bought version of the vegetable broth (which tend to be high in sodium) when it calculates nutrition amounts. I usually try to make my own vegetable broth, which will be much lower in sodium! I’d suggest making your own to lower the sodium in this recipe or finding a “low-sodium” broth in store to use.

Nutrition

Serving: 80zCalories: 220kcalCarbohydrates: 32gProtein: 13gFat: 4gSaturated Fat: 1gCholesterol: 6mgSodium: 745mgPotassium: 734mgFiber: 7gSugar: 2gVitamin A: 2075IUVitamin C: 6.3mgCalcium: 245mgIron: 4.7mg
Keyword parmesan, spinach, white bean
Tried this recipe?Let us know how it was!

Warm Soup Takeaways

Doesn’t the thought of nestling down by the fireplace with a bowl of this white bean, spinach, and parmesan soup make the colder weather of fall and winter seem more enticing already?

I’d love to know how your soup turns out, so please let me know in the comments section below.

I’m always on the lookout for new recipes to warm me up in the colder months too! Do you have any soul-warming soup recipes to share? Maybe you like chunky, hearty soups like this one, or perhaps you’re more of a smooth soup kind of person? I’m all ears, so please feel free to share your favorite recipes!

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Recipe Rating




  1. Carol Guesno

    October 27, 2018 , 10:40 am

    This recipe looks delicious! It will be perfect for me as I continue to increase bone density with Algaecal
    And resistance training.
    Question: I’m going to have to put a different vegetable for my husband
    When I make his portion since he cannot have spinach or kale as he has too much iron in his blood right now. What other vegetable could I substitute in this recipe for him? I will make half the recipe with spinach for me. Thank you, Carol

  2. Monica AlgaeCal

    October 29, 2018 , 2:45 am

    Hi Carol,

    So glad to hear! That’s a great question…since I’m not a nutritionist and unsure of your husband’s condition (I’m guessing he may have Hemochromatosis?) I’d recommend speaking to his doctor about healthy food swaps. I did do a little searching and found some websites that may be helpful:
    Hemochromatosis.org
    Irondisorders.org >> with a PDF for diet recommendations http://www.irondisorders.org/Websites/idi/files/Content/854256/DietRecommendations.pdf

    Off the top of my head I use zucchini or cauliflower in a lot of my soups, so if those are deemed OK for your husband to eat, I’d try those! Hope this helps.

  3. Carol Guesno

    October 27, 2018 , 10:42 am

    Monica, did you receive my comment?

  4. Monica AlgaeCal

    October 29, 2018 , 2:46 am

    Hi Carol,

    Yes, apologies for the delayed reply. I have replied to your initial comment!

  5. Nadica

    October 27, 2018 , 8:18 pm

    Wow ..so high in sodium!

  6. Monica AlgaeCal

    October 29, 2018 , 2:48 am

    Hi Nadica,

    Thanks for commenting! To explain, the nutrition label pulls from the USDA nutrition database, so it will pull a store-bought veggie broth to use for the nutrition info. I’d recommend making your own (that’s what I do and will be MUCH lower in sodium) or buying a ‘low-sodium’ brand at your store. That way the sodium will be significantly lower. Hope that clarifies!

  7. judy dickson

    October 27, 2018 , 10:49 pm

    Have not tried it yet. I’m going to the
    mountains next week to see the
    autumn leaves and will make it.
    I’m wondering it I can make it at
    home and freeze so it will be ready
    when I get to North Carolina Mts.?

  8. Monica AlgaeCal

    October 29, 2018 , 2:29 am

    Hi Judy,

    I love this recipe so much. It’s really delicious and so easy! Some of the AlgaeCal team have added Italian sausage or chicken as well (if you aren’t vegetarian). Yes — it should be fine to make ahead of time and freeze it for when you get to the mountains!

  9. sylvia schneider

    October 28, 2018 , 9:05 am

    Your soup sounds wonderful. Is the beef broth something you make ahead of time or can buy in a can?
    Sylvia Schneider

  10. Monica AlgaeCal

    October 29, 2018 , 2:28 am

    Hi Sylvia,

    Thanks so much! You can make the broth ahead of time and freeze it or you can buy broth in-store, too. There are times where I have a few batches frozen for use and others where I’m in a pinch and buy a good broth at the store instead!

  11. Rita Haby

    October 28, 2018 , 9:27 am

    5 stars
    Making it right now.? Just what I nredef, I’ve been sick with belly problems for 10 days, just off antibiotics,yuk. Smells so good already. Thank you.

  12. Monica AlgaeCal

    October 29, 2018 , 2:30 am

    Oh no, sorry to hear Rita. Please feel better and hope you enjoy!

  13. Janet Jones

    October 28, 2018 , 1:21 pm

    Made this today. We loved it. Thx for sharing the recipe

  14. Monica AlgaeCal

    October 29, 2018 , 2:30 am

    Hi Janet,

    So wonderful to hear!! You’re welcome 🙂

  15. Catherine Schorey Irwin

    October 28, 2018 , 1:26 pm

    Just one…does a pinch of salt to a pot of soup provide 31% per serving of daily sodium requirements? Otherwise, for other health reasons.. is there a way sodium in this recipe could be adjusted – or…is there a sodium amount recommended for bone health that is different from general “standard” nutrition recommendations? Thanks.

  16. Monica AlgaeCal

    October 29, 2018 , 2:32 am

    Hi Catherine,

    Great catch — the nutrition label is pulling from the USDA nutrition database so I’m thinking they’re taking a store-bought version of the vegetable broth (which tend to be high in sodium) and using it for the nutrition amounts. I usually try to make my own vegetable broth, which will be much lower in sodium! I’d suggest making your own to lower the sodium in this recipe or finding a ‘low-sodium’ broth in store to use. Hope this helps!

  17. Susan Pettit

    October 29, 2018 , 8:26 am

    I fixed this last night for three friends. It is definetly restraurant quality! I was really surprised how easy and delicious it was to prepare. It is a keeper for sure.
    Thank you!

  18. Monica AlgaeCal

    October 30, 2018 , 10:24 am

    Wow!! Thanks for sharing, Susan. So glad to hear this 🙂

  19. Barbara Johnson

    October 29, 2018 , 2:45 pm

    Should I drain or rinse the white cannellini beans?

  20. Monica AlgaeCal

    October 30, 2018 , 10:24 am

    Hi Barbara,

    Yes, I would rinse the white cannellini beans for this recipe! Enjoy!

  21. Debbie Kahn

    November 1, 2018 , 4:05 pm

    I just made this tonight after coming home from a long day. On my way home I was able to stop at a farmers market and I picked up a bunch of kale and added it to the soup. I also used homemade mushroom bone broth instead of using packaged broth. It came out so delicious! It’s yummy!!!

  22. Monica AlgaeCal

    November 5, 2018 , 5:07 am

    That sounds so delicious, Debbie!! I’ll have to try it with a mushroom broth next time 🙂

  23. Natalya Ratner

    November 2, 2018 , 9:44 am

    Made soup yesterday, house still smell nice today. Delicious! Question about cheese: I used grated Parmesan from Trader Joe;s but some stick to the bottom? May be I did not stir enough?

  24. Monica AlgaeCal

    November 5, 2018 , 5:15 am

    Hi Natalya,

    Oh no — we definitely don’t want that yummy cheese sticking to your pot! Yes, typically a good stir should do the trick, but if you want to make sure that doesn’t happen again you can add the parmesan on top after you’ve served your soup into bowls.

  25. elizabeth collins

    November 16, 2018 , 4:10 am

    This soup is so yummy ! So easy to make ! Instead of 3 cans of cannellini beans I used 1 can of black beans. Was not sure on the correct size can for the diced tomatoes , I used 2- 14.5oz cans.. which added more tomatoes !! I also added more onion and garlic !! It was delicious ! My husband enjoyed it also !!

  26. Deb

    January 8, 2019 , 5:33 pm

    Just made this! Delicious!
    I added black beans and puréed the spinach. Didn’t add salt and was so favorful!
    Will keeping making this recipe!

  27. Jenna AlgaeCal

    January 14, 2019 , 1:56 pm

    So glad you enjoyed it, Deb! 🙂

    – Jenna @ AlgaeCal

  28. Elizabeth

    August 27, 2019 , 10:36 am

    I plan to make this, but will use my own soaked white beans, to avoid the salt. Also homemade broth. Do quantities refer to 14 or 28 oz. (398 or 796 ml in Canada) cans?
    Many thanks!

  29. Megan AlgaeCal

    August 28, 2019 , 7:50 am

    Great ideas, Elizabeth!! Sounds both healthy and delicious.

    We used the 398 mL cans 🙂 Hope you enjoy the recipe!

    -Megan @ AlgaeCal

  30. Linda

    November 11, 2019 , 11:15 am

    Can you freeze this soup? Thanks!

  31. Megan AlgaeCal

    November 12, 2019 , 2:38 pm

    Definitely, Linda! Feel free to cook up a large batch and freeze some for rainy days 🙂

    Be sure to let the soup cool down to room temperature before putting it in the freezer! And it’ll be a good idea to have some parmesan handy for when you reheat and serve the soup.

    -Megan @ AlgaeCal

  32. Dorene

    November 16, 2019 , 11:07 am

    What size can tomatoes, please? Thank you!

  33. Megan AlgaeCal

    November 19, 2019 , 8:20 am

    Hi Dorene!

    We used the 14.5oz (398 mL) canned tomatoes. Hope you enjoy the recipe – let us know what you think after making it! ?

    -Megan

  34. Kay

    November 16, 2019 , 12:10 pm

    Going to try making this over the weekend. Sounds delicious. As a vegan I will substitute a vegan Parmesan (there are several good ones out there).

  35. Megan AlgaeCal

    November 19, 2019 , 8:21 am

    Wonderful idea, Kay!

    Let us know how it turns out 😀

    -Megan @ AlgaeCal

  36. Julie Houston

    November 17, 2019 , 12:11 am

    This looks delicious, just the sort of soup I constantly make and eat. However, I’ve been avoiding both spinach and Parmesan because I’d read they are both highly acidic – particularly Parmesan -and therefore the enemy of healthy bones? If this is not the case then I’ll be out buying both again…

  37. Megan AlgaeCal

    November 19, 2019 , 8:24 am

    Hi Julie, glad you reached out!

    We actually have a very detailed article on the alkaline diet and bone health that you might find helpful here.

    In sum

  38. Carolyn Koepp

    November 17, 2019 , 6:38 pm

    Soup sounds delicious!
    Can you explain how it is bone heathy?

  39. Megan AlgaeCal

    November 19, 2019 , 8:31 am

    Hi Carolyn, it’s delicious indeed! ?

    This soup is a great source of potassium

  40. Mary Burke

    November 18, 2019 , 6:38 am

    Gorgeous! And so quick. Thank you!
    Mary

  41. Megan AlgaeCal

    November 19, 2019 , 12:54 pm

    You’re more than welcome, Mary!

    Let us know how it turns out for you ?

    -Megan @ AlgaeCal

  42. Kathy Froehle

    November 18, 2019 , 1:19 pm

    I got an email link to this recipe. It looked good, and we love spinach! I got the beans this morning and made a batch for lunch . . . and WOW!!! This recipe is a keeper! It goes in my binder of “good and easy” recipes with lots of nutrients for few calories. Thanks!

  43. Megan AlgaeCal

    November 19, 2019 , 1:04 pm

    Yay! We’re so glad you enjoyed the recipe, Kathy 🙂

    Let us know if you ever get creative with the recipe – we’re always looking for new ideas!

    -Megan @ AlgaeCal

  44. Patricia Anne

    December 5, 2019 , 6:31 am

    4 stars
    Sounds so wonderful. I love ALL the ingredients. But… I am on a super low salt intake due to heart failure which leads to water retention. 🙁
    Any and ALL suggestions are so welcome.
    THANK YOU

  45. Megan AlgaeCal

    December 5, 2019 , 1:35 pm

    Hi Patricia, thanks for reaching out!

    Here are a few suggestions to lower the salt content of our soup:
    1) Make sure to use an Italian herb mix without added salt
    2) Use fresh tomatoes instead of diced, or No Salt Added canned tomatoes
    3) Cook dried cannellini beans instead of using canned ones, or rinse the canned beans thoroughly
    4) Use No Salt Added broth
    5) Use less cheese than suggested or swap for a lower sodium fresh Mozzarella cheese

    Hope these suggestions help, Patricia! Let us know how your low-sodium version turns out ?

    -Megan @ AlgaeCal

  46. pat

    October 8, 2020 , 8:47 am

    1/3 of our sodium for the day in 8 ounces of soup is crazy. who would only have 8 ounces?
    this is just too salty for anyone.

  47. Megan AlgaeCal

    October 9, 2020 , 9:09 am

    Hi Pat, we hear you!

    We wanted to let you know that the nutrition database we use doesn’t allow us to choose low-sodium or No Salt Added options for canned items… which is why the sodium amount you’re seeing is so high! Rest assured, by choosing low-sodium or No Salt Added diced tomatoes, beans, and vegetable broth, the sodium content will be much lower. You can also rinse the beans before using them and try some of the other tips shared above.

    Hope this helps and that you’ll give this recipe a try! 🙂

    -Megan @ AlgaeCal

  48. Janette Davidson

    December 6, 2019 , 5:36 pm

    I made this for supper tonight , we loved it ! I liked the comment about adding chicken or sausage . Will try the sausage next time I make it . Thanks for the recipe .

  49. Megan AlgaeCal

    December 10, 2019 , 11:20 am

    Yay, thanks so much for taking the time to leave a comment, Janette!

    The variation with sausage is one of our favourites. Let us know what you think when you make it! ?

    -Megan @ AlgaeCal

  50. Kat

    December 7, 2019 , 10:40 am

    For the vegan version, one could use nutritional/brewer’s yeast instead of Parmesan cheese!

  51. Megan AlgaeCal

    December 10, 2019 , 11:19 am

    Excellent idea, Kat!!

    Have you tried making a vegan version? Would love to hear how it turns out ?

    -Megan @ AlgaeCal

  52. Ann Elaine

    January 10, 2020 , 5:01 am

    How much Nutritional yeast do you use to substitute for the 1 cup parmesan?

  53. Cindy Cook

    May 12, 2021 , 11:39 am

    I wondered about that too – I’m vegan and appreciate the substitution. Plus no dairy so nutritional yeast is a plus.!

  54. Marge Teilhaber

    June 16, 2020 , 9:39 pm

    Same question here. Spinach and vitamin K foods are a problem for me since I am forced to take a blood thinner after having had a severe stroke caused by a blood clot probably originating in my heart that has a problematic mitral valve. 3 days in the hospital and home with no residual but I can’t eat an abundance of food that counteracts the blood thinner. The highest vitamin K content foods are my favorite foods, including spinach. While in the hospital before I knew any better, I ordered 3 dinners of baked potato and spinach (and other veggies)! So many fabulous recipes like this one that I have to toss aside. It sucks!!

  55. Blaire AlgaeCal

    June 17, 2020 , 2:43 pm

    Hi Marge,

    We’re so sorry to hear this! We recommend speaking with your doctor/dietician to determine the best food swaps that will be safe for you. We hope you find some tasty ones! ❤️

    – Blaire @ AlgaeCal

  56. JoAnne

    August 3, 2020 , 1:15 pm

    In this recipe is the parmesan the one that sit on the shelf and is powder like, or it this the one that is in the refrigerator. I get them confused sometimes.

  57. Megan AlgaeCal

    August 4, 2020 , 1:28 pm

    Hi JoAnne!

    We recommend freshly grated parmesan or pre-shredded parmesan (not the pre-grated kind that’s powder-like). Let us know how your soup turns out! 🙂

    -Megan @ AlgaeCal

  58. Is it OK to swap out the vegetable broth with chicken or beef broth instead?

    October 6, 2020 , 8:14 am

    Is it OK to swap out the vegetable broth with chicken or beef broth instead?

  59. Blaire AlgaeCal

    October 6, 2020 , 11:11 am

    Absolutely! ?

    – Blaire @ AlgaeCal

  60. Laura Farney

    October 8, 2020 , 7:54 am

    I have a hiatal hernia and often have heartburn issues with tomatoes. Any suggestions for a substitute for the can of tomatoes in this soup?

  61. Megan AlgaeCal

    October 9, 2020 , 9:25 am

    Hi Laura!

    If you’d like, you can just leave the tomatoes out. If you prefer a heartier soup, feel free to add in more greens/veggies of your choice (eg. kale, parsley, carrots, etc.)

    Let us know how it turns out! 🙂

    -Megan @ AlgaeCal

  62. Janice Whitt

    October 8, 2020 , 1:44 pm

    How soon after eating this soup can I take my dose of AlgaeCal ?

  63. Megan AlgaeCal

    October 9, 2020 , 9:30 am

    Hi Janice, good question!

    To maximize your absorption of calcium, you can take your AlgaeCal 2 hours after this soup, if you’re having an 8oz serving. If you prefer, you can take it at the same time as well – you’ll still absorb calcium… just less of any amounts over 500mg.

    Hope this helps! For further details, feel free to give our Bone Health Consultants a call at 1-800-820-0184 🙂

    -Megan @ AlgaeCal

  64. Sharon Jessee

    October 9, 2020 , 9:41 am

    What’s this about when to take the calcium? I thought the two capsules were to be taken with food, not 2 hours later. Please give more information.

  65. Blaire AlgaeCal

    October 9, 2020 , 3:32 pm

    Hi Sharon, sorry for any confusion!

    AlgaeCal contains 360mg of calcium per dosage. Since this recipe contains 245mg of calcium and our bodies can only absorb 500mg at a time, then some may wish to have AlgaeCal 2 hours after having this soup with a light snack. However, this is not necessary and you can still certainly take AlgaeCal at the same time as when you eat this soup.

    Hope that offers clarification, Sharon! Let us know if you have any questions ❤️

    -Blaire @ AlgaeCal

  66. Laurie Lord

    January 24, 2021 , 5:49 am

    You’ve show the box with nutritional info about the white bean parmesan soup under the heading of magnesium rich recipes, yet there is no line item for magnesium is the box of info! Please explain why that is. Thank you.

  67. Megan AlgaeCal

    January 25, 2021 , 2:35 pm

    Hi Laurie, sorry for any confusion!

    The program we use for the Nutrition Facts table doesn’t have an option to include Magnesium as one of the nutrients. In saying that, white beans and spinach are excellent sources of magnesium so you can be assured that your soup is indeed magnesium-rich!

    Hope this helps and let us know if you have any other questions 🙂

    -Megan @ AlgaeCal

  68. Elena Trujillo

    May 11, 2021 , 5:22 pm

    Mmmm! This soup sound really good! I sure will try it. Bit I like to cook the beans myself and also prefer fresh tomatoes. I know it will take me way more than 10 minutes to.make it but I know Iwill not regret it. Thanks for the great idea! ? it will add more variety to my broccoli and lentil soups.

  69. Sandy

    August 25, 2021 , 9:27 pm

    Hello. Can you offer or recommend a website with a good, nutritious, low-salt homemade vegetable broth recipe?

    Thank you!

  70. Ishneet AlgaeCal

    September 1, 2021 , 11:37 am

    Glad you reached out, Sandy!

    You can check out this amazing no sodium vegetable broth recipe here. Please feel free to reach out to us over the phone at 1-800-820-0184 (USA & Canada toll-free) 5am-4pm PST on weekdays and 6am-4pm PST on weekends for any questions!

    -Ishneet @ AlgaeCal

  71. Lucy

    October 15, 2021 , 6:32 am

    I am not fond of vegetable broth. Can I use chicken bone broth instead?

  72. Kirby Johnson

    October 18, 2021 , 12:43 pm

    Hi Lucy,

    You bet! We encourage you to make the recipe suited to your taste and dietary needs. Please note this will impact the nutrition facts accordingly. Thanks so much for reading and we hope you get the chance to try this recipe out soon!

    Kirby @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,