Creamy Vegan Spinach and White Bean Soup Recipe

This healthy, vegan and gluten-free spinach and white bean soup is rich, velvety and deeply satisfying. Made in one pot, it combines iron-rich spinach, protein-packed cannellini beans and a touch of miso for umami and probiotics. It uses simple storecupboard and freezer ingredients, so it’s ideal for a quick, last-minute supper.

Who needs instant convenience food when you can make something this nutritious and tasty in almost the same time using ingredients you probably already have? This vegan spinach and cannellini soup is perfect for evenings when you’re tired, hungry and short on time. If you keep frozen spinach, tinned beans and miso paste on hand (alongside onions and garlic), you can pull this together any time.

When energy is low, I want a comforting bowl of soup but not a long cooking session. This recipe was developed to be as effortless as opening a packet while still delivering flavour and nutrition — a reliable “go-to” soup made with pantry staples.

Nutrition

• Spinach supplies plant-based iron and cooks quickly, especially baby spinach which gives a vibrant green colour.
• White beans create a naturally creamy texture and add plant protein, turning the soup into a complete one-pot meal.
• Miso contributes background richness, umami flavour and some probiotic benefit (best added late to preserve live cultures).
• Lemon brightens the flavour and adds vitamin C, which helps iron absorption from the spinach.

Main Ingredients

• Onion, garlic and olive oil — the flavour base for this soup.
• Spinach — fresh baby spinach is ideal for colour and texture; frozen spinach works too but add it earlier so it can defrost and cook through.
• White beans — cannellini beans are creamy and mild, but any cooked white beans (tinned or home-cooked) will work.
• Vegetable stock — homemade or a good-quality stock powder provides the liquid and depth of flavour.
• Miso paste — sweet white miso is mellow; if using stronger miso, reduce the quantity. Check labels if you need gluten-free miso.
• Lemon juice — a squeeze at the end adds freshness and vitamin C.

See the recipe card below for exact quantities and full instructions.

Basic Instructions

Simple and fast:

• Sauté onion and garlic gently for about 5 minutes.
• Add the beans and stock (and frozen spinach if using), bring to the boil, then simmer for 10 minutes.
• Stir in the miso and fresh spinach, allow the spinach to wilt briefly.
• Blend until smooth and serve with a squeeze of lemon.

This is a summary. Refer to the recipe card below for full details and Thermomix instructions.

Chef’s Tips

• Add miso at the last minute to help preserve probiotic benefits and to avoid cooking out its delicate flavour.
• Add fresh spinach at the end to keep nutrients and a vivid green colour. If using frozen spinach, add it with the stock so it defrosts and cooks through; the colour will be slightly less vibrant but the soup will still be delicious.

Variations

• Swap the beans for chickpeas or another white bean if that’s what you have — they all provide creaminess and protein.
• Use the blended soup as a pasta sauce or drizzle it over roasted vegetables if you need a child-friendly alternative to a bowl of soup.
• Give it extra heat or herb flavour by serving with a spoonful of your favourite chilli or herb paste on top.

Vegan Creamy Spinach and White Bean Soup FAQs

📖 Recipe 📖

Velvety Spinach and White Bean Soup (Vegan & Gluten-Free)

A comforting, fast soup that combines iron-rich spinach, creamy white beans and miso for a satisfying, nutritious bowl.

Prep Time2 mins

Cook Time15 mins

Total Time20 mins

Servings:2

Author:Camilla Sanderson

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced (or 80g frozen diced onion)
• 2 garlic cloves, minced
• 150 g cannellini beans (or other white beans), tinned or cooked
• 500 g vegetable stock
• 120 g fresh baby spinach (use about 25% more if using frozen spinach)
• 30 g white miso paste
• Salt and pepper, to taste
• Lemon wedges, to serve

Instructions

• Fry the onion in the oil over low heat for about 5 minutes until softened.
• Add the garlic and cook for another minute.
• Add the vegetable stock and cannellini beans (add frozen spinach now if using). Bring to a boil, then reduce heat to low, cover and simmer for 10 minutes.
• Stir in the miso and fresh spinach (if using) until the spinach wilts, then blend the soup until smooth using a stick blender or a countertop blender (take care with hot liquids).
• Serve with a generous squeeze of lemon and a drizzle of olive oil. Season with salt and pepper to taste.

Thermomix Instructions

• Add oil, onion and garlic to the Thermomix. Blend 3 secs / speed 5, scrape down and cook 7 mins / 120°C / speed 1 (MC off).
• Add stock and beans (and frozen spinach if using). Stir and cook 10 mins / 100°C / speed 2 (remove MC once it reaches temperature).
• Add miso and fresh spinach. Blend 20 secs / speed 5, then 1 min / speed 10 (MC on).
• Serve with lemon and a drizzle of olive oil.

Notes

• Add miso at the end to preserve probiotic benefit and delicate flavour.
• If using frozen spinach, add it with the stock so it defrosts during cooking; fresh spinach added at the end retains colour and nutrients.
• Any white bean or chickpeas can substitute for cannellini beans.
• Lemon adds brightness and vitamin C to help iron absorption.
• The blended soup also works well as a pasta sauce or poured over roasted vegetables for picky eaters.

Nutrition

Serving: 0.5 recipe |
Calories: 198 kcal |
Carbohydrates: 27 g |
Protein: 8 g |
Fat: 8 g |
Fiber: 7 g |
Vitamin A: 6173 IU |
Vitamin C: 22 mg |
Iron: 4 mg

If you like this recipe, please leave a ⭐ star rating ⭐ on the recipe card!

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If you enjoy this creamy vegan spinach and white bean soup, you might also like these other vegan and gluten-free soups:

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