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High-Protein White Bean Soup

A hearty and nutritious soup packed with protein and fiber from white beans and fresh vegetables, enhanced with aromatic herbs.
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Soup
Cuisine: American
Calories: 220

Ingredients
  

Base Ingredients
  • 1 tablespoon olive oil This healthy fat helps sauté the vegetables and adds richness to the soup.
  • 1 medium onion, diced Onions provide a sweet and savory base for the soup.
  • 2 cloves garlic, minced Garlic adds a wonderful aroma and depth of flavor.
  • 2 medium carrots, diced Carrots bring natural sweetness and vibrant color.
  • 2 stalks celery, diced Celery adds crunch and a fresh taste.
  • 1 teaspoon dried thyme This herb enhances the soup with its earthy flavor.
  • 1 teaspoon dried rosemary Rosemary adds a fragrant touch that complements the beans.
  • 1/2 teaspoon black pepper Black pepper provides a mild heat and enhances the overall flavor.
  • 4 cups vegetable broth This serves as the soup's base, adding moisture and flavor.
  • 2 cans (15-ounce) white beans, drained and rinsed White beans are the star of the show, offering protein and creaminess.
  • 1 cup cooked chicken or turkey, shredded (optional) Adding meat boosts the protein content, making it even heartier.
  • 2 cups kale or spinach, chopped Greens add nutrition and a pop of color to the dish.
  • 1 tablespoon lemon juice Lemon juice brightens the flavors and adds a refreshing zing.
  • to taste salt Seasoning is key to bringing all the flavors together.

Equipment

  • large pot

Method
 

  1. Wash and chop all your vegetables. Dice the onion, carrots, and celery into small pieces. Mince the garlic cloves finely.
  2. In a large pot, heat the olive oil over medium heat. Once hot, add the diced onion. Sauté for about 5 minutes until the onion becomes translucent. Next, stir in the minced garlic, diced carrots, and celery. Cook these vegetables for another 5 minutes.
  3. After the vegetables are tender, add the dried thyme, rosemary, and black pepper. Stir everything together to combine the flavors. Then, pour in the vegetable broth. Bring the mixture to a boil.
  4. Once boiling, reduce the heat to low and let the soup simmer for 15 minutes.
  5. If you prefer a creamier texture, you can blend a portion of the soup. Use an immersion blender directly in the pot or transfer some soup to a blender. Blend until smooth, then return it to the pot.
  6. Finally, stir in the drained white beans and shredded chicken or turkey if you’re using it. Let the soup simmer for another 10 minutes. Add the chopped kale or spinach and lemon juice, cooking for an additional 5 minutes until the greens are wilted. Taste the soup and adjust the salt as needed.

Nutrition

Calories: 220kcalCarbohydrates: 30gProtein: 15gFat: 5g

Notes

This soup is versatile and can be customized with additional vegetables or spices based on your preferences.

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