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High Protein White Bean Soup

High Protein White Bean Soup: Hearty Comfort in a Bowl

Savor the nourishing warmth of High Protein White Bean Soup, packed with nutrients and earthy flavors.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil or coconut oil.
  • 1 Onion Diced; yellow or white onion works best.
  • 1 Carrot Diced; can substitute with celery.
  • 3 Garlic cloves Minced; using fresh garlic delivers the best flavor.
For the Soup
  • 1 teaspoon Dried Thyme Fresh thyme works beautifully if available.
  • 2 cans Canned White Beans Great northern or cannellini beans work well.
  • 4 cups Vegetable Broth Opt for low-sodium or homemade broth.
  • 2 cups Fresh Spinach or Kale Could be swapped with Swiss chard or collard greens.
For Seasoning
  • Salt and Pepper Essential for bringing the soup to life; adjust to taste.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 diced onion and 1 diced carrot. Cook for about 5 minutes until translucent.
  2. Introduce 3 minced garlic cloves and 1 teaspoon of dried thyme. Sauté for an additional minute, avoid burning the garlic.
  3. Stir in 2 cans of rinsed white beans and 4 cups of vegetable broth. Bring to a boil, then reduce the heat and let it simmer for about 10 minutes.
  4. Fold in 2 cups of fresh spinach or chopped kale. Cook for another 2-3 minutes until the greens are wilted.
  5. Season generously with salt and pepper, adjusting to your preference, and stir well before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 15gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gSodium: 300mgPotassium: 700mgFiber: 10gSugar: 3gVitamin A: 2000IUVitamin C: 15mgCalcium: 80mgIron: 3mg

Notes

For a creamier consistency, blend a portion of the soup before adding the greens. Store in the fridge for up to 5 days or freeze for 3 months.

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