Oh my goodness, I can’t wait to share this High Protein White Bean Soup with you! This recipe has become my go-to for chilly nights or when I just need something cozy and nourishing. You know those days when you want a big hug in a bowl? This soup is exactly that! It’s packed with protein from the white beans, making it not only hearty but super satisfying. Plus, it’s so easy to whip up—just some chopping and stirring, and you’re on your way to a delicious meal. I love how the flavors meld together as it simmers, filling my kitchen with the most inviting aroma. Trust me, once you try it, you’ll be hooked!
Ingredients for High Protein White Bean Soup
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 2 cups white beans, soaked and drained
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 carrot, diced
- 2 celery stalks, diced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1 tablespoon olive oil
How to Prepare High Protein White Bean Soup
Now, let’s dive into making this delightful soup! I promise you, it’s easier than it looks, and I’m here to guide you every step of the way. Just follow along, and soon you’ll be enjoying a warm bowl of goodness!
Step 1: Sauté the Vegetables
First things first, heat that tablespoon of olive oil in a large pot over medium heat. It should shimmer a bit, indicating it’s ready. Toss in the chopped onion, diced carrot, and celery. Sauté these beauties for about 5-7 minutes until they soften up and become fragrant. This step is super important because it builds the flavor base for your soup. I can almost smell it already! You want those veggies to shine their best before you add anything else.
Step 2: Add Beans and Broth
Next up, it’s time for the star of the show—those soaked white beans! Carefully stir them into the pot, followed by the vegetable broth. Bring everything to a boil; this is when the magic happens! Once it’s bubbling away, reduce the heat to a gentle simmer. Let it cook for about 30-40 minutes until the beans are tender and have absorbed all that delicious flavor. It’s like a warm hug, I promise!
Step 3: Season and Blend
Once those beans are perfectly tender, it’s seasoning time! Grab your salt and pepper, and sprinkle them in to taste. If you want a creamier texture, you can grab an immersion blender and blend the soup right in the pot. Wow, it transforms into a silky smooth delight! If you want to keep some texture, just give it a gentle stir instead. Either way, you’re in for a treat!
Why You’ll Love This Recipe
This High Protein White Bean Soup is a true winner in my kitchen, and here’s why you’ll adore it just as much as I do:
- Quick to Prepare: With just 15 minutes of prep time, you’ll have a delicious, hearty meal on the table in no time!
- Nutrient-Packed: Each bowl is loaded with protein from the white beans, making it a fantastic choice for a healthy diet.
- Hearty and Satisfying: This soup is so filling that it’s perfect for lunch or dinner, leaving you feeling cozy and content.
- Simple Ingredients: You probably already have most of these ingredients in your pantry, making it a budget-friendly option!
- Versatile: Feel free to customize it with your favorite herbs or add in some greens for an extra boost!
- Great for Meal Prep: Make a big batch and enjoy it throughout the week—just store it in the fridge or freezer!
Trust me, once you make this soup, it’ll become a staple in your home too!
Tips for Success with High Protein White Bean Soup
Alright, let’s make sure your High Protein White Bean Soup turns out absolutely perfect! Here are some of my favorite tips and tricks that I’ve picked up along the way:
- Soak the Beans: If you can, soak your white beans overnight. This helps them cook faster and makes them easier to digest. If you forget, no sweat! Just use the quick soak method—bring them to a boil for a few minutes, then let them sit covered for an hour.
- Don’t Rush the Sauté: Take your time when sautéing the vegetables. This step is crucial for building flavor, so let them soften and release their wonderful aromas before moving on to the next steps.
- Adjust Seasonings: Everyone’s taste is different, so don’t be afraid to adjust the salt and pepper to your liking. A little taste test goes a long way!
- Use Quality Broth: The broth you choose can really influence the soup’s flavor. Opt for a good-quality vegetable broth or even homemade if you have it on hand.
- Blend to Your Liking: If you prefer a chunkier soup, skip the blending. But if you’re in the mood for something creamy, blend it up! Just remember, you can always blend half for a mix of textures.
- Store Wisely: If you have leftovers, let the soup cool completely before transferring it to an airtight container. It’ll stay fresh in the fridge for up to 5 days, so you can enjoy it later!
- Experiment: Feel free to add in your favorite veggies or herbs. Spinach, kale, or even a dash of smoked paprika can elevate this soup to another level!
With these tips, I’m sure you’ll create a bowl of soup that’s not just good but absolutely fantastic! Happy cooking!
Storage & Reheating Instructions
So, you’ve made this delicious High Protein White Bean Soup and have some leftovers? Awesome! Let’s talk about how to store them properly so you can enjoy the cozy goodness later.
First off, once the soup has cooled down completely, transfer it to an airtight container. This helps lock in all those wonderful flavors and keeps it fresh. You can store it in the refrigerator for up to 5 days. Just make sure it’s sealed tight so it doesn’t absorb any other smells from the fridge!
If you want to keep it for a longer stretch, you can freeze it! Ladle the soup into freezer-safe containers or zip-top bags, leaving a little space at the top for expansion (trust me, it can explode if you forget!). It’ll stay good in the freezer for about 2-3 months.
Now, when you’re ready to enjoy your soup again, here’s how to reheat it perfectly:
- Reheating on the Stove: Pour the soup into a pot and heat it over medium-low heat, stirring occasionally. This method is great for keeping the flavors intact. If it’s too thick, just add a splash of broth or water to loosen it up.
- Microwave Method: If you’re in a hurry, you can pop it in the microwave! Transfer a portion to a microwave-safe bowl, cover it (to avoid splatters!), and heat it in 1-minute intervals, stirring in between until it’s hot throughout.
Just a little tip: always taste it after reheating—sometimes, it might need a pinch more salt or a fresh herb sprinkle to bring it back to life. Enjoy your heartwarming soup and the lovely memories it brings back!
Nutritional Information for High Protein White Bean Soup
Alright, let’s talk nutrition! This High Protein White Bean Soup is not only delicious but also packed with goodness. Just keep in mind that the nutritional values can vary based on the specific ingredients and brands you use. So while I can give you a rough estimate, it’s always a good idea to check your own labels for accuracy.
Here’s a typical breakdown per 1 cup serving:
- Calories: 250
- Protein: 15g
- Fat: 5g
- Saturated Fat: 0.5g
- Carbohydrates: 40g
- Fiber: 12g
- Sugar: 2g
- Sodium: 300mg
- Cholesterol: 0mg
This soup is a fantastic source of plant-based protein and fiber, making it a nourishing choice for any meal. Enjoy all the healthy benefits while savoring every delightful spoonful!
FAQ About High Protein White Bean Soup
Got questions about this High Protein White Bean Soup? No worries, I’ve got you covered! Here are some common queries I’ve come across, and I’m here to set the record straight:
Can I use canned white beans instead of dried?
Absolutely! If you’re short on time, canned white beans work perfectly. Just drain and rinse them before adding them to the soup—easy peasy!
What if I don’t have vegetable broth?
No problem at all! You can use chicken broth if you’re not keeping it vegetarian, or simply water. Just remember, the broth adds a lot of flavor, so you might want to enhance it with additional herbs or seasonings if you go with water.
Can I add other vegetables?
Yes! Feel free to throw in any veggies you love—spinach, kale, or even some bell peppers would be fantastic additions. Just chop them up and toss them in during the sautéing step!
How long can I store the soup?
This soup is good in the fridge for up to 5 days. If you’re thinking about freezing it, it can last for about 2-3 months in the freezer. Just make sure it’s in an airtight container!
Can I make this soup in a slow cooker?
For sure! Just sauté the vegetables first, then transfer them to the slow cooker with the soaked beans and broth. Cook on low for about 6-8 hours or on high for about 3-4 hours until the beans are tender. It’s a great way to let the flavors meld together!
Is this soup gluten-free?
Yes, this High Protein White Bean Soup is naturally gluten-free! Just double-check your broth to ensure it’s gluten-free if you’re avoiding gluten altogether.
Can I make it spicier?
Definitely! If you like a kick, add a pinch of red pepper flakes or a dash of hot sauce when you’re seasoning. You can always adjust to your heat preference!
Feel free to reach out if you have more questions or need help with your soup-making journey! Happy cooking!
For more information on the health benefits of beans, check out this Healthline article.
If you’re interested in more delicious recipes, visit my blog for a variety of options!
For a great source of vegetable broth, consider checking out Campbell’s Vegetable Broth.
Print
High Protein White Bean Soup: Cozy Comfort in 30 Minutes
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A hearty and nutritious high protein white bean soup that is easy to prepare.
Ingredients
- 2 cups white beans, soaked and drained
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 carrot, diced
- 2 celery stalks, diced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1 tablespoon olive oil
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, carrot, and celery. Sauté until softened.
- Add garlic and thyme. Cook for 1 minute.
- Add soaked white beans and vegetable broth. Bring to a boil.
- Reduce heat and simmer for 30-40 minutes until beans are tender.
- Season with salt and pepper.
- Blend soup if desired for a creamy texture.
- Serve hot.
Notes
- Can be stored in the refrigerator for up to 5 days.
- Freezes well for later use.
- Adjust seasonings to taste.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 2g
- Sodium: 300mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
Keywords: High Protein White Bean Soup