High Protein White Bean Soup

why make this recipe

High Protein White Bean Soup is a hearty and nutritious option that is perfect for a quick lunch or dinner. Loaded with protein from the white beans and packed with vegetables, this soup is not only filling but also good for your health. It’s simple to prepare and can be made in just over half an hour. This recipe is perfect for anyone looking for a healthy meal that doesn’t take much time to cook.

how to make High Protein White Bean Soup

Ingredients:

• 2 cups canned white beans, rinsed and drained
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• 2 cups kale, chopped
• Juice of half a lemon

Directions:

1. In a large pot, heat olive oil over medium heat.
2. Add chopped onion, carrots, and celery. Sauté until the vegetables are tender, about 5-7 minutes.
3. Stir in minced garlic and cook for an additional minute until fragrant.
4. Add the rinsed white beans, vegetable broth, thyme, smoked paprika, salt, and pepper.
5. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes.
6. Stir in the chopped kale and cook for another 5 minutes until the kale is wilted.
7. Remove from heat and stir in lemon juice.
8. Serve hot, garnished with additional herbs if desired.

how to serve High Protein White Bean Soup

This soup is best served warm. Ladle the soup into bowls and you can top it with fresh herbs like parsley or cilantro for extra flavor. It pairs well with sliced whole-grain bread or a side salad, making it a complete meal.

how to store High Protein White Bean Soup

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. You can also freeze the soup for up to 3 months. Just make sure to let it cool completely before transferring it to the freezer.

tips to make High Protein White Bean Soup

• To enhance the flavor, let the soup sit for a few hours or overnight in the fridge before reheating it.
• You can add more vegetables like zucchini or spinach for extra nutrition.
• For a creamier texture, blend part of the soup before adding the kale.

variation

You can easily customize this soup by adding different spices or herbs based on your taste preference. Swap smoked paprika for regular paprika or add a pinch of cayenne pepper for some heat.

FAQs

1. Can I use dried beans instead of canned?
Yes, you can use dried white beans. Just soak and cook them according to package instructions before adding them to the soup.

2. Can I make this soup vegan?
Absolutely! This soup is naturally vegan since it uses vegetable broth and doesn’t contain any animal products.

3. Is it okay to use other greens instead of kale?
Yes, you can substitute kale with other leafy greens like spinach or Swiss chard if you prefer. Just add them towards the end of cooking to keep them tender.

High Protein White Bean Soup

A hearty and nutritious soup packed with protein and vegetables, perfect for a quick and healthy meal.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Course: Main Course, Soup

Cuisine: Healthy, Vegetarian

Calories: 250

Ingredients Method Notes

Ingredients

  

Main ingredients

• 2 cups canned white beans, rinsed and drained
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 stalks celery, diced
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• 2 cups kale, chopped
• 1/2 whole lemon, juiced

Method

 

Preparation

1. In a large pot, heat olive oil over medium heat.
2. Add chopped onion, carrots, and celery. Sauté until the vegetables are tender, about 5-7 minutes.
3. Stir in minced garlic and cook for an additional minute until fragrant.

Cooking

1. Add the rinsed white beans, vegetable broth, thyme, smoked paprika, salt, and pepper.
2. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes.
3. Stir in the chopped kale and cook for another 5 minutes until the kale is wilted.
4. Remove from heat and stir in lemon juice.

Serving

1. Serve hot, garnished with additional herbs if desired.

Notes

This soup is best served warm. It pairs well with sliced whole-grain bread or a side salad, making it a complete meal. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 3 months.