High Protein White Bean Soup

$- 2 cups cooked white beans (cannellini or great northern) - 1 medium onion, chopped - 3 cloves garlic, minced - 2 carrots, diced - 2 celery stalks, diced - 4 cups vegetable broth - 1 teaspoon dried thyme - 1 teaspoon smoked paprika - 1 bay leaf - Salt and pepper to taste - 2 tablespoons olive oil - Crushed red pepper flakes for heat - Fresh parsley, chopped for garnish To make high protein white bean soup, gather these ingredients first. The white beans serve as the star. They bring protein and creaminess. My favorites are cannellini or great northern beans because they are soft and mild. Next, you will need a medium onion. Chop it finely to add flavor. Garlic is a must. Use three cloves, minced, for a rich taste. Diced carrots and celery add crunch. Using two of each gives great texture. For the broth, I recommend four cups of vegetable broth. It adds depth to the soup. The seasonings really bring it all together. Use one teaspoon of dried thyme and smoked paprika. They add warmth and flavor. Don’t forget the bay leaf, salt, and pepper. These simple touches make a big difference. You can customize the soup with optional additions too. If you want heat, add crushed red pepper flakes. Fresh parsley on top looks nice and adds freshness. Having all these ingredients ready helps you create a delicious and filling dish. Enjoy cooking! {{ingredient_image_1}} - Sauté the onion and garlic: Start by heating olive oil in a large pot over medium heat. Add the chopped onion and cook it until it turns translucent, about five minutes. Next, add the minced garlic and stir it for one minute until it smells great. - Add the carrots and celery: Now, toss in the diced carrots and celery. Cook this mix for about five to seven minutes. Stir it often until the veggies soften a bit. - Incorporate the white beans and broth: Next, add the cooked white beans and pour in the vegetable broth. Sprinkle in the dried thyme, smoked paprika, and toss in a bay leaf. Bring this mix to a boil. - Simmer to meld flavors: Once boiling, reduce the heat to low. Let it simmer for about 20 minutes. This step is key to bringing all the flavors together. - Blend for creaminess (optional): If you want a creamy soup, scoop out half of it into a blender. Blend until smooth, then return it to the pot. This adds a nice texture. - Stir in spinach and season: Finally, stir in the fresh spinach. Let it wilt for two to three minutes. Season with salt and pepper to taste. If you like some heat, sprinkle in crushed red pepper flakes. To sauté vegetables perfectly, heat olive oil in a pot. Add onion first. Cook it until it looks clear, about 5 minutes. Then, add garlic for one minute. This builds great flavor. Next, toss in diced carrots and celery. Cook them for 5 to 7 minutes. Stir often so they don’t stick. They should be soft but not mushy. For the best flavor, use fresh herbs like thyme. Smoked paprika adds a nice depth. Don't forget to season with salt and pepper. Taste as you go. This helps you adjust the flavors to your liking. Simmer the soup low and slow for at least 20 minutes. This allows all the tastes to blend well. You can serve high protein white bean soup in deep bowls. Drizzle some olive oil on top. This adds richness and flavor. A sprinkle of fresh parsley makes the dish look nice. Pair it with hearty whole-grain bread. This adds texture and makes the meal complete. You can also serve the soup with a side salad. A fresh green salad works well. It balances the meal and adds crunch. If you want something warm, grilled cheese makes a great choice too. To make the soup vegan, use vegetable broth. All the ingredients are plant-based. This keeps it healthy and flavorful. For gluten-free options, ensure your broth is gluten-free. If you want to add more protein, try cooked lentils or chickpeas. These will blend well with the white beans. You can also add some diced chicken or turkey if you eat meat. They will make the soup heartier and more filling. Pro Tips Use Fresh Ingredients: Fresh vegetables and herbs enhance the flavor of your soup significantly. Try to use seasonal produce for the best results. Adjust Consistency: If you prefer a thicker soup, blend more of the mixture. For a brothier texture, simply add more vegetable broth to your liking. Make It Ahead: This soup tastes even better the next day! Make a big batch and store it in the fridge for quick meals throughout the week. Experiment with Spices: Feel free to customize the seasoning! Adding different spices like cumin or coriander can change the flavor profile and keep things interesting. {{image_2}} You can change the beans you use. Try black beans or chickpeas for a twist. Different veggies work well too. Think about adding zucchini or bell peppers for more color. You can also switch up the broth. If you want more flavor, try chicken broth or mushroom broth. Herbs and spices can add great flavor. Consider adding fresh basil or oregano for freshness. A pinch of cumin gives it a warm taste. You can also add greens like kale or Swiss chard. They add nutrition and a nice color. Grains like quinoa or rice can make it heartier too. You can serve this as a soup or a stew. For a thicker stew, add less broth. If you want a soup, just add more broth. You can also use it as a dip. Serve it with crusty bread or crackers on the side. Top it with fresh herbs or a drizzle of olive oil for extra flavor. This soup lasts up to four days in the fridge. To store it correctly, let the soup cool. Use a large bowl to cool it faster. Once cool, transfer it to an airtight container. This will keep it fresh and tasty. For freezing, let the soup cool completely. Then, divide it into single servings. Use freezer-safe bags or containers. Remove as much air as possible to prevent freezer burn. The soup can freeze well for up to three months. To thaw, place it in the fridge overnight. You can also use the microwave if you need it fast. To reheat the soup, use a pot on low heat. Stir often to keep it from sticking. You can also use a microwave. Heat in short bursts and stir in between. This soup tastes best reheated slowly, keeping all the flavors intact. If it thickens too much, add a splash of broth to restore its creamy texture. To make this soup, follow these easy steps: 1. Sauté chopped onion in olive oil until clear. 2. Add minced garlic, diced carrots, and celery. Cook until soft. 3. Stir in cooked white beans, vegetable broth, thyme, smoked paprika, and bay leaf. 4. Bring to a boil, then let it simmer for 20 minutes. 5. For a creamy soup, blend half the mixture. Return it to the pot. 6. Add spinach and stir until it wilts. Season with salt and pepper. 7. Serve hot, garnished with parsley. White beans are a great source of protein and fiber. They help you feel full. They are low in fat and can support heart health. Here are key benefits: - High protein: Great for muscle repair and growth. - Rich in fiber: Aids digestion and keeps you full. - Vitamins and minerals: Contains iron, potassium, and folate. - Low in calories: Supports weight management. Yes, you can add meat for extra protein. Consider these options: - Chicken: Cooked and shredded chicken works well. - Turkey: Ground turkey adds a lean option. - Sausage: Crumbled sausage gives a nice spice. Add meat during the simmering step to blend flavors. This article covered how to make a tasty high protein white bean soup. We discussed key ingredients like cooked white beans, fresh veggies, and tasty seasonings. You learned step-by-step instructions to build flavor and texture. I shared helpful tips for cooking and serving, plus variations to try. Finally, we looked at storage options for keeping your soup fresh. Enjoy this simple, healthy dish that’s easy to customize!$

High Protein White Bean Soup

A hearty and nutritious soup packed with protein from white beans and loaded with vegetables.

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Prep Time 15

Cook Time 25

Total Time 40

Course Main Course

Cuisine American

Servings 4

Calories 250 kcal

Ingredients

2 cups cooked white beans (cannellini or great northern)
1 medium onion, chopped
3 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
4 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon smoked paprika
1 leaf bay leaf
2 cups fresh spinach
to taste salt and pepper
2 tablespoons olive oil
optional crushed red pepper flakes for heat
optional fresh parsley, chopped for garnish

Instructions

In a large pot, heat the olive oil over medium heat. Add the chopped onion, and sauté until translucent, about 5 minutes. Stir in the minced garlic and continue to sauté for another minute until fragrant.
Add the diced carrots and celery to the pot. Cook, stirring occasionally, for about 5-7 minutes until the vegetables begin to soften.
Stir in the cooked white beans, vegetable broth, dried thyme, smoked paprika, and bay leaf. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20 minutes to allow the flavors to meld.
If you prefer a creamier texture, remove about half of the soup and blend it in a blender or using an immersion blender, then return it to the pot.
Stir in the fresh spinach and let it wilt for about 2-3 minutes. Season the soup with salt and pepper to taste. If you like a bit of a kick, sprinkle in some crushed red pepper flakes.
Remove the bay leaf before serving. Ladle the soup into bowls and garnish with fresh parsley if desired.

Notes

Serve with whole-grain bread for a complete meal.

Keyword healthy, high protein, soup, vegetarian