When the world feels a little too chaotic, there are few things quite as comforting as a warm bowl of soup. High Protein White Bean Soup is one of those recipes that wraps you in a warm hug—its creamy base featuring tender white beans, earthy greens, and aromatic herbs is a reminder of simpler times spent in the kitchen. This soup is perfect for weeknight dinners, cozy gatherings, or even when you simply need a nourishing pick-me-up.
Why you’ll love this dish
This white bean soup is more than just delicious; it’s a delightful blend of nutrients and flavors that make it a standout choice for any occasion. Rich in protein, fiber, and vitamins, it keeps you full and satisfied without weighing you down. Plus, it’s budget-friendly! With just a handful of pantry staples, you can whip up a vibrant and hearty meal in about thirty minutes. Stock up on ingredients, and you’ll find that it’s easy to scale the recipe up for a family dinner or serve it as a starter at a holiday gathering.
“This soup is a hit in my house! My kids love the creamy texture and the greens. It feels good knowing they’re eating something healthy!”
Preparing High Protein White Bean Soup
Making this High Protein White Bean Soup is as straightforward as it gets. You’ll sauté your onions and carrots to build a flavorful base, then stir in garlic and thyme for that aromatic punch. The keys are to let all those flavors meld together, which makes every bite wonderfully satisfying. After a quick simmer, the vibrant spinach or kale takes the stage, adding a splash of color and nutrition.
What you’ll need
Gather these ingredients for a wholesome, hearty, and delicious soup:
- 2 cans (15 oz each) of white beans (cannellini or great northern), rinsed and drained
- 1 medium onion, diced
- 2 cloves garlic, minced
- 3 cups vegetable or chicken broth
- 2 cups fresh spinach or kale
- 1 carrot, diced
- 1 teaspoon dried thyme
- 1 tablespoon olive oil
- Salt and pepper to taste
Feel free to add a touch of spice with red pepper flakes or swap out the broth for a homemade version if you have time. Both options add another layer of richness.
Directions to follow
- Sauté the Base: Heat olive oil in a large pot over medium heat. Add the diced onion and carrot. Sauté for about 5 minutes, or until the onion is translucent and tempting.
- Add the Aromatics: Stir in the minced garlic and dried thyme, allowing them to cook for an additional minute. The fragrance alone will make your kitchen feel magical.
- Combine and Simmer: Pour in the rinsed white beans and broth, stirring gently to combine. Bring everything to a boil, then reduce the heat and let it simmer for 10 minutes.
- Incorporate the Greens: Toss in the fresh spinach or kale, stirring until they wilt down—this should take just 2-3 minutes.
- Final Touches: Season your soup with salt and pepper to taste. Give it a good stir and admire your handiwork before serving.
Best ways to enjoy it
When you’re ready to serve, ladle the steamy soup into bowls and consider garnishing with a sprinkle of fresh herbs, a drizzle of extra-virgin olive oil, or even a spoonful of a tangy yogurt to elevate the flavor. For a complete meal, pair it with crusty bread or a light salad on the side—something vibrant and refreshing to balance the heartiness of the soup.
How to store & freeze
Leftovers? Lucky you! This soup stores well in the fridge for up to four days. Simply let it cool completely before transferring it to an airtight container. For longer storage, freeze your soup in portioned freezer bags. It’s perfect for those days when you crave something warm but don’t have the energy to cook. Just remember to leave a bit of room for expansion when freezing.
Helpful cooking tips
- Enhance the flavor: A splash of lemon juice or balsamic vinegar just before serving adds a fantastic zing that brightens the whole dish.
- Beans at the ready: If you’re using dried beans instead, soak them overnight and simmer them until tender before adding to the soup.
- Texture lovers unite: If you prefer a creamier texture, use an immersion blender to purée part of the soup, giving it a silky finish while keeping some beans intact for that lovely bite.
Creative twists
Feeling adventurous? Consider jazzing up your High Protein White Bean Soup with some additional ingredients:
- Spicy Kick: Add a diced jalapeño along with the onion for heat.
- Herbaceous Twist: Fresh herbs like basil or parsley can add a delightful freshness.
- Cheesy Goodness: Stir in a handful of grated parmesan cheese just before serving for added depth and umami.
Common questions
What’s the prep time for this recipe?
This soup can be prepped and cooked in about 30 minutes, making it a perfect weeknight meal.
Can I make this soup vegan?
Definitely! Simply use vegetable broth and omit any dairy in your serving suggestions.
How do I know if I can freeze it?
As long as the soup is cooled completely before freezing and stored properly in airtight containers, it should be good for about 3 months in the freezer.
High Protein White Bean Soup
Ingredients
Method
- Heat olive oil in a large pot over medium heat. Add the diced onion and carrot. Sauté for about 5 minutes, or until the onion is translucent.
- Stir in the minced garlic and dried thyme, allowing them to cook for an additional minute.
- Pour in the rinsed white beans and broth, stirring gently to combine. Bring everything to a boil, then reduce the heat and let it simmer for 10 minutes.
- Toss in the fresh spinach or kale, stirring until they wilt down—this should take just 2-3 minutes.
- Season your soup with salt and pepper to taste, give it a good stir, and serve.