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 - 2 cups fresh spinach - Salt and pepper to taste - 2 tablespoons olive oil - Crushed red pepper flakes for heat - Fresh parsley, chopped for garnish White beans are the star of this soup. They pack a protein punch and make the soup filling. I love using cannellini or great northern beans. They add a creamy texture. Next, we have fresh vegetables: onion, garlic, carrots, and celery. These add flavor and nutrients. I always chop them finely for even cooking. Spinach adds color and more nutrition. For seasonings, I use dried thyme and smoked paprika. These give the soup a warm, rich taste. A bay leaf adds depth. Salt and pepper round out the flavors. We need a good broth for this soup. I prefer vegetable broth for a light touch. Olive oil adds richness and helps sauté the vegetables. Lastly, if you like some heat, crushed red pepper flakes work well. Fresh parsley is great to brighten the dish when serving. Each ingredient plays an important role, making this soup simple, healthy, and tasty. {{ingredient_image_2}} Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 chopped onion and sauté for about 5 minutes. Stir until the onion is translucent. Then, add 3 minced garlic cloves and sauté for another minute. The garlic will smell great! Now, add 2 diced carrots and 2 diced celery stalks to the pot. Stir everything together and cook for about 5 to 7 minutes. You want the vegetables to soften and mix well with the onion and garlic. Next, stir in 2 cups of cooked white beans and 4 cups of vegetable broth. Add 1 teaspoon of dried thyme, 1 teaspoon of smoked paprika, and 1 bay leaf to the mix. Bring this to a boil, then reduce the heat and let it simmer for about 20 minutes. This allows all the flavors to come together. If you like a creamy soup, take out about half the soup and blend it until smooth. You can use a blender or an immersion blender right in the pot. Once blended, return the creamy part to the pot and stir it in. Now, add 2 cups of fresh spinach to the soup. Stir gently until the spinach wilts, which should take about 2 to 3 minutes. Taste the soup and season it with salt and pepper as needed. If you want some heat, sprinkle in some crushed red pepper flakes. Before serving, don’t forget to remove the bay leaf! Ladle the soup into warm bowls. If you want, garnish with chopped fresh parsley for extra flavor and color. Enjoy your meal! To bring out the best in your white bean soup, try adding fresh herbs and spices. Rosemary, basil, or oregano can add a nice twist. You can also squeeze in some lemon juice to brighten the dish. This small step makes a big difference in taste. Some people like their soup smooth, while others prefer it chunky. You can adjust the texture by blending part of the soup. Use an immersion blender to mix directly in the pot. If you want a thicker soup, blend more beans. For a chunkier feel, blend less. This soup pairs well with whole-grain bread. The bread adds a nice crunch and complements the soup's warmth. For extra richness, drizzle some olive oil on top before serving. You can also sprinkle fresh parsley for a pop of color and flavor. Pro Tips Use Dried Beans for More Flavor: If time allows, soak and cook dried white beans for this soup. They often have a richer flavor compared to canned beans. Customize the Greens: Feel free to substitute spinach with other greens like kale or Swiss chard for a different taste and texture. Add More Protein: For an even higher protein boost, consider adding diced chicken, turkey, or a scoop of protein powder to the soup. Enhance the Flavor: Experiment with adding a splash of lemon juice or a tablespoon of apple cider vinegar just before serving to brighten the flavors. {{image_4}} You can easily make this soup vegan or vegetarian. Just use vegetable broth and skip any meat. For those looking for extra protein, adding shredded chicken or turkey works great. This will make your soup heartier and boost its flavor. Feel free to mix up your beans and veggies. You can use black beans, kidney beans, or even lentils. Adding different vegetables like bell peppers or zucchini can add color and nutrition. Using low-sodium broth is another smart swap. This helps you control salt levels while keeping the soup tasty. For a flavor boost, try adding diced tomatoes or other greens like kale. These add more nutrients and make the soup more colorful. If you love creamy textures, consider stirring in some cheese. This gives the soup a rich taste that many enjoy. To store leftover soup, cool it to room temperature first. This helps keep it fresh. Pour the soup into airtight containers. I recommend using glass or BPA-free plastic containers. They seal well and help prevent spills. Label the containers with the date. This way, you can keep track of freshness. The soup will stay good in the fridge for about 3 to 4 days. If you want to freeze the soup, use freezer-safe containers. Leave some space at the top for expansion. It is best to freeze the soup in single servings. This makes it easy to grab what you need later. When you are ready to eat, thaw the soup overnight in the fridge. If you need it fast, you can thaw it in the microwave. Reheat the soup on the stove over low heat. Stir it often to make sure it warms evenly. Enjoy your high-protein white bean soup any time! You can add several ingredients to boost protein in this soup. Consider using: - Cooked chicken or turkey - Canned tuna or salmon - Cooked quinoa or farro - Chopped nuts like almonds or walnuts - Extra beans, such as chickpeas or lentils These options not only add protein but also enhance the soup's flavor and texture. Yes, you can easily adapt this soup for a slow cooker! Here’s how: 1. Sauté the onion and garlic in a pan until soft. 2. Transfer the sautéed vegetables to the slow cooker. 3. Add the carrots, celery, cooked white beans, broth, and seasonings. 4. Cook on low for 6-8 hours or on high for 3-4 hours. 5. Stir in spinach just before serving. This method lets the flavors develop fully while you go about your day. White bean soup pairs well with various side dishes. Here are some ideas: - Crusty whole-grain bread for dipping - A simple green salad with vinaigrette - Grilled cheese sandwiches for a classic combo - Roasted vegetables for added nutrition These sides complement the soup nicely and make for a satisfying meal. Leftovers of this soup can last about 3 to 5 days in the fridge. For best results: - Store the soup in an airtight container. - Allow it to cool before sealing. - Reheat on the stove or in the microwave when ready to enjoy. This way, you can savor your delicious soup later in the week! This soup combines white beans, fresh veggies, and rich seasonings. You learned to sauté, blend, and adjust flavors. Tips like using lemon juice or trying extra ingredients can really enhance it. You can customize the soup to fit your diet and make it your own. Whether you choose to enjoy it fresh or freeze it for later, this dish is sure to satisfy. Enjoy every warm spoonful and make it a staple in your kitchen. Simple, healthy, and delicious—just the way soup should be!$

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, pour in the olive oil and heat it over medium heat. Once hot, add the chopped onion. Sauté for about 5 minutes, stirring occasionally, until the onion becomes translucent and softens. Next, add the minced garlic and continue to sauté for an additional minute, until the garlic releases its delightful aroma.
Incorporate the diced carrots and celery into the pot. Cook the mixture while stirring occasionally for about 5-7 minutes, or until the vegetables start to soften and blend in with the aromatics.
Stir in the cooked white beans along with the vegetable broth, dried thyme, smoky paprika, and the bay leaf. Increase the heat and bring this flavorful concoction to a boil. Once it reaches a boil, reduce the heat to low and let it simmer gently for approximately 20 minutes, allowing all the wonderful flavors to meld together beautifully.
If you enjoy a creamier soup, take out about half of the soup mixture and blend it in a blender until smooth. Alternatively, you can use an immersion blender directly in the pot. Once blended, return the creamy portion back to the pot, stirring to combine.
Gently mix in the fresh spinach and allow it to wilt, which should take around 2-3 minutes. Taste the soup and season it with salt and pepper to your liking. For those who crave a bit of heat, now is the time to sprinkle in some crushed red pepper flakes.
Remember to remove the bay leaf before serving! Ladle the comforting soup into warm bowls. If desired, garnish with chopped fresh parsley for a touch of brightness.

Notes

Serve with whole-grain bread for a complete meal.

Keyword healthy, high protein, soup, vegetarian