Description

A hearty and comforting High Protein White Bean Soup recipe made with cannellini and great northern beans, vegetables, and aromatic herbs. This plant-based soup is easy to make, naturally gluten-free, and packed with fiber and nutrients.

Ingredients

Scale

2 tablespoons olive oil
1 large yellow onion, chopped
3 carrots, peeled and chopped
3 celery stalks, chopped
3 cloves garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried thyme
1/2 teaspoon dried sage
1/4 teaspoon red pepper flakes (optional, for a little warmth)
8 cups vegetable broth
3 cans (15-ounce each) cannellini beans, rinsed and drained
1 can (15-ounce) great northern beans, rinsed and drained
1 bay leaf
1 bunch kale or spinach, stems removed and chopped
Salt, to taste
Freshly ground black pepper, to taste
Optional: Crusty bread for serving
Optional: A squeeze of lemon juice before serving

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Instructions

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 8-10 minutes.
2. Add the minced garlic, dried rosemary, thyme, sage, and red pepper flakes (if using) to the pot. Cook for another minute until fragrant, stirring constantly.
3. Pour in the vegetable broth and add the rinsed and drained cannellini beans, great northern beans, and the bay leaf. Bring to a boil, then reduce heat to low, cover, and simmer for at least 20-30 minutes.
4. Remove the bay leaf. For a creamier soup, blend 1-2 cups of beans and broth until smooth and stir back into the pot. Alternatively, mash some beans against the side of the pot.
5. Stir in the chopped kale or spinach. Cook for another 5-10 minutes, or until the greens are wilted and tender.
6. Season the soup generously with salt and freshly ground black pepper to taste. Adjust seasonings as needed. Serve hot, with an optional squeeze of lemon juice.

Notes

Store cooled soup in airtight containers in the refrigerator for up to 4-5 days. It also freezes well for up to 3 months. Reheat gently on the stovetop or in the microwave, adding a splash of broth or water if needed. Flavors deepen as it sits.

Prep Time: 20 minutes
Cook Time: 40 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: Approximately 300-350 calories per serving (varies based on ingredients and portion size)
Sugar: 6-10g
Sodium: Varies greatly depending on broth and added salt
Fat: 5-8g
Carbohydrates: 45-55g
Fiber: 10-15g
Protein: 15-20g