CREAMY SPINACH AND WHITE BEAN PURÉE

CREAMY SPINACH AND WHITE BEAN PURÉE

Creamy Spinach And White Bean Purée is a nutrient-dense and soothing dish that pairs tender greens with hearty legumes in a simple and flavourful broth. With garlic providing aromatic depth and olive oil adding a silky richness, this one-pot recipe delivers a beautifully balanced purée in just minutes. High in protein and fibre, it supports digestion and sustains energy without the need for dairy or starch-heavy thickeners. The result is a velvety and naturally green soup that’s both wholesome and versatile, which is ideal for clean eating, immunity support or gentle reset meals. Whether enjoyed on its own as a light lunch or served as a comforting starter at dinner, this purée satisfies with minimal fuss. It’s vegan, gluten-free and low in fat, making it a go-to option for those seeking nourishment without compromise. Pair with crusty wholegrain bread or enjoy straight from the bowl.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Simmer, One-Pot Wonders

OCCASION/HOLIDAY

Winter, Fall, New Year’s Day, Valentine’s Day

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, High Fibre, Low Fat, Quick & Easy, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Creamy Spinach And White Bean Purée:

• ½ cup fresh spinach leaves

• ½ cup canned white beans

• 1 cup vegetable broth

• 1 garlic clove, crushed

• 1 teaspoon olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 199.2 kilocalories

• Fat: 5.0 grams

• Saturated Fat: 0.7 grams

• Carbohydrates: 29.7 grams

• Sodium: 493.8 milligrams

• Fibre: 6.8 grams

• Protein: 10.2 grams

• Sugar: 0.6 milligrams

• Calcium: 124.8 milligrams

• Iron: 4.5 milligrams

• Potassium: 701.7 milligrams

PREPARATION

These steps are followed for the preparation of Creamy Spinach And White Bean Purée:

• Sauté The Garlic: In a small saucepan, heat 1 tsp olive oil over low heat. Add the crushed garlic and cook for 30 seconds until fragrant.

• Add Beans And Broth: Stir in the white beans and pour in the vegetable broth. Bring to a gentle simmer and cook for 4 to 5 minutes.

• Wilt The Spinach: Add the fresh spinach leaves and cook for 1 to 2 minutes, just until wilted and bright green.

• Blend The Mixture: Remove from heat. Purée to your desired consistency using an immersion blender or transfer to a countertop blender and blend until smooth and creamy.

• Adjust Seasoning: Taste and season with a pinch of sea salt and black pepper if needed.

• Serve Warm: Ladle into a warmed bowl and finish with a drizzle of olive oil or a scattering of fresh herbs.

PREP TIME

5 minutes

COOKING TIME

7 minutes

TIPS

• Use Soft White Beans: Cannellini or great northern beans are ideal for a creamy texture.

• Wilt Spinach Gently: Overcooking spinach can dull its vibrant colour, so add it right before blending.

• Don’t Over-Blend: Pulse until just smooth to retain some texture if preferred.

• Use Low-Sodium Broth: This allows you to control salt levels and keeps the soup heart-healthy.

• Serve With Lemon: A few drops of lemon juice before serving enhances brightness and balances the richness.

VARIATIONS

• Add Herbs: Blend in a few fresh basil or parsley leaves for extra flavour and colour.

• Boost Protein: Add ¼ cup cooked quinoa or chickpeas for a heartier bowl.

• Include Spice: Stir in a pinch of cumin or smoked paprika for a warm undertone.

• Make It Creamy: Add 1 tablespoon unsweetened oat milk or cashew cream for a velvety finish.

• Add Vegetables: Include a few steamed cauliflower florets or courgette slices to boost veggie intake.

• Topping Ideas: Garnish with toasted pumpkin seeds, chilli flakes or a spoonful of plant-based yoghurt.

PREPPING AND STORAGE

• Refrigeration: Cool the purée completely before storing in an airtight container for up to 3 days.

• Freezing: This soup freezes well. Store in a sealed container for up to 1 month. Stir well when reheating.

• Reheating: Warm over low heat, stirring often. Add a splash of broth or water to adjust the thickness.

• Batch Cooking: Multiply ingredients and portion out for weekly lunches or quick midweek dinners. Keep fresh spinach on hand to stir in at the last minute when reheating for the best flavour and colour.