Are you ready to try a delicious high protein white bean soup that’s a filling delight? When my cousin Marco saw my grandmother’s old soup pot come out of the cabinet, he squealed with excitement, knowing that comfort was just a simmer away. Many of us struggle to find healthy meals that satisfy our cravings and nourish our bodies. The aroma of simmering beans and fresh herbs will fill your kitchen, making it hard to resist. In this recipe, you will discover how to create a creamy, hearty soup that packs a protein punch.
Table of Contents
Why You’ll Love It
- Satisfying flavor that warms you from the inside out.
- Perfect for meal prep, making weeknight dinners a breeze!
- It’s versatile — great on its own or as a starter.
- The high protein white bean soup is a filling delight that keeps you energized.
Pure Comfort
This soup is the kind of dish that warms your heart, reminiscent of chilly evenings spent huddled around the dinner table with family. Each spoonful is like a comforting hug, bringing memories of my Nonna sharing stories while stirring her pot of beans.
What You Need
- – 2 cans (15 oz each) white beans, drained and rinsed
- – 1 tablespoon olive oil
- – 1 medium onion, diced
- – 3 cloves garlic, minced
- – 4 cups vegetable broth (or chicken broth for added flavor)
- – 1 cup kale, chopped (substitutes: spinach or Swiss chard)
- – 1 teaspoon dried thyme
- – Salt and pepper to taste
- – Grated parmesan for topping (optional)
Choosing quality ingredients is essential; they bring out the best flavors in your soup. Feel free to swap the kale for other greens or adjust the seasonings as per your taste!
Time to Cook
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Difficulty: Easy
Make-Ahead Options: This soup stores well and tastes even better the next day!
Steps to Make It
- Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Don’t be surprised if your kitchen starts to smell amazing!
- Add the minced garlic and cook for another minute, stirring constantly.
- Stir in the white beans and vegetable broth. Bring to a gentle boil, then reduce the heat to low.
- Add the chopped kale and thyme, stirring to combine. Let the soup simmer for 15-20 minutes.
- Check the seasoning and adjust salt and pepper to taste.
- Once the soup is well combined and heated through, let it rest for a couple of minutes. This allows the flavors to deepen.
Make It Perfect
- Don’t skip the sautéing! It builds flavor right from the start.
- Ensure your beans are well-drained to prevent excess starch.
- Common mistake: Overcooking the kale. Add it last to keep its vibrant color and texture.
Mix It Up
Want some spice? Add a pinch of red pepper flakes! For a lighter version, swap heavy broth with water and skip the cheese. You could even throw in seasonal veggies like butternut squash during the fall for a festive twist.
Perfect Partners
Pair your high protein white bean soup with a crunchy Italian bread or a fresh salad for a complete meal. For beverages, try a crisp white wine or herbal iced tea. It’s perfect for meal planning, making weeknight dinners a breeze!
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FAQs
- Can I make this ahead? Absolutely! This soup is ideal for meal prep and tastes even better the next day.
- How do I store leftovers? Store in an airtight container in the fridge for up to 4 days.
- Can I freeze it? Yes, this soup freezes well! Just be sure to leave out the cheese until serving.
- What ingredient substitutions work? You can use any legumes, greens, or even different herbs based on your preferences.
Conclusion
The high protein white bean soup is not only filling but also a nutritious choice for any night of the week. I encourage you to give it a try and come back to tell me how it goes!
High Protein White Bean Soup
Equipment
- Large Pot
- Cutting Board
- Knife
- Wooden Spoon
- Ladle
Ingredients
- 2 cans white beans 15 oz each, drained and rinsed
- 1 tbsp olive oil
- 1 medium onion diced
- 3 cloves garlic minced
- 4 cups vegetable broth or chicken broth
- 1 cup kale chopped (or spinach/Swiss chard)
- 1 tsp dried thyme
- salt and pepper to taste
- grated parmesan optional, for topping
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Don’t be surprised if your kitchen starts to smell amazing!
- Add the minced garlic and cook for another minute, stirring constantly.
- Stir in the white beans and vegetable broth. Bring to a gentle boil, then reduce the heat to low.
- Add the chopped kale and thyme, stirring to combine. Let the soup simmer for 15–20 minutes.
- Check the seasoning and adjust salt and pepper to taste.
- Once the soup is well combined and heated through, let it rest for a couple of minutes. This allows the flavors to deepen.