High Protein White Bean Soup: 13g Power

Name: High Protein White Bean Soup: 13g Power
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Italian-Inspired
Ingredients: 1 small yellow onion, chopped; 2 medium carrots, sliced; 2 stalks celery, sliced; 3 cloves garlic, minced; 2 teaspoons dried Italian herbs (basil, oregano, thyme); 1/4 teaspoon crushed red pepper flakes (optional); 4 cups vegetable broth (low-sodium preferred); 2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed; 1 cup unsweetened, plain plant-based milk (soy milk preferred for extra protein); Salt and black pepper, to taste; 1 tablespoon lemon juice; 2 tablespoons fresh parsley, chopped (optional, for garnish)

by basmer

6 de October de 2025

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High Protein White Bean soup has become my go-to comfort food, especially on chilly evenings. I remember the first time I made it, the aroma of savory herbs and simmering vegetables filled my kitchen, promising a hearty meal. This isn’t just any soup; it’s packed with plant-based protein and fiber, making it incredibly satisfying. I love that it uses simple pantry staples like cannellini beans to create something so delicious and nourishing. It’s the kind of meal that warms you from the inside out, and you’ll feel good knowing you’re getting a significant white bean protein boost. Let’s get cooking!

Why You’ll Love This High Protein White Bean Soup

This soup is a winner for so many reasons, making it a staple in my kitchen. Here’s why you’ll be making it again and again:

Incredible Flavor: It’s wonderfully savory and herb-infused, with a satisfyingly creamy texture that feels so comforting.
Quick to Make: With just 10 minutes of prep and 20 minutes of cooking, you can have a delicious meal on the table fast.
Packed with Protein: As a fantastic source of plant-based protein white beans offer, it keeps you feeling full and energized.
Budget-Friendly: Using pantry staples like canned beans and simple veggies makes this recipe incredibly economical.
Healthy & Nutritious: It’s loaded with fiber and essential nutrients, making it a truly nutrient-dense white beans dish.
Family-Friendly: Even picky eaters will enjoy this hearty and flavorful soup.
Meal Prep Ready: It stores beautifully, making it perfect for lunches or quick dinners throughout the week.
Versatile: Easily customizable with extra greens or spices to suit your taste.

Ingredients for High Protein White Bean Soup

Gathering these simple ingredients is the first step to a delicious and satisfying meal. This recipe relies on pantry staples to create a powerhouse of flavor and nutrition, highlighting why white beans high in protein are such a fantastic choice for a healthy diet. The cannellini beans, in particular, are key to achieving that wonderful texture and protein boost.

1 small yellow onion, chopped – provides a sweet aromatic base
2 medium carrots, sliced – adds a touch of sweetness and color
2 stalks celery, sliced – brings a subtle savory note and crunch
3 cloves garlic, minced – essential for that classic soup flavor
2 teaspoons dried Italian herbs (basil, oregano, thyme) – a blend that makes this soup taste like a hug
1/4 teaspoon crushed red pepper flakes (optional) – for a gentle warmth
4 cups vegetable broth (low-sodium preferred) – the liquid base that ties everything together
2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed – these are your stars, providing the bulk of the cannellini beans protein content and fiber
1 cup unsweetened, plain plant-based milk (soy milk preferred for extra protein) – adds creaminess without dairy, and soy milk boosts the already impressive protein from the beans
Salt and black pepper, to taste – to enhance all the other flavors
1 tablespoon lemon juice – brightens the soup right at the end
2 tablespoons fresh parsley, chopped (optional, for garnish) – for a fresh finish

How to Make High Protein White Bean Soup

This recipe is designed for ease and speed, proving that healthy eating doesn’t have to be complicated. You’ll be amazed at how quickly these simple ingredients transform into a hearty, satisfying meal, showcasing the power of white beans for muscle building.

Step 1: Heat a large pot or Dutch oven over medium heat. Instead of oil, add a splash of water or vegetable broth. Add the 1 small yellow onion, chopped, 2 medium carrots, sliced, and 2 stalks celery, sliced. Sauté for about 5–7 minutes, stirring occasionally, until the vegetables begin to soften and release their sweet aromas.
Step 2: Stir in the 3 cloves garlic, minced, 2 teaspoons dried Italian herbs, and the optional 1/4 teaspoon crushed red pepper flakes. Cook for another 30 seconds, just until the garlic is fragrant. Be careful not to burn the garlic!
Step 3: Pour in the 4 cups vegetable broth and add the 2 cans (15 oz each) white beans, drained and rinsed. Bring the mixture to a gentle boil. Once boiling, reduce the heat to low, cover, and let it simmer for 10–15 minutes. This allows the flavors to meld beautifully, and the beans to become tender.
Step 4: Stir in the 1 cup unsweetened, plain plant-based milk. Let the soup heat through gently for a few minutes, but avoid bringing it back to a hard boil. Remove the pot from the heat and stir in the 1 tablespoon lemon juice. This final touch brightens all the flavors.
Step 5: For a wonderfully creamy texture that highlights the high protein cannellini beans, you have two great options. Use an immersion blender directly in the pot to blend about half of the soup until smooth, leaving some chunks for texture. Alternatively, carefully transfer 1–2 cups of the soup to a regular blender, blend until smooth, and then stir it back into the pot.
Step 6: Taste the soup and adjust the seasoning with salt and black pepper, to taste. If you like, garnish with 2 tablespoons fresh parsley, chopped, just before serving. Enjoy this incredibly satisfying and protein-rich meal!

Creamy Texture Tips

To achieve that luxurious, creamy texture without dairy, use an immersion blender to pulse the soup a few times, leaving some beans whole. If you don’t have one, carefully blend 1-2 cups of the soup on high in a regular blender until smooth, then stir it back into the pot. This method is key for a decadent feel.

Flavor Enhancements

Want to kick it up a notch? Stir in a handful of chopped kale or spinach during the last 5 minutes of simmering for extra greens. For a smoky depth, add 1/2 teaspoon of smoked paprika. A tablespoon or two of nutritional yeast can also add a cheesy, savory dimension, further enhancing the protein-rich white beans.

Pro Tips for the Best High Protein White Bean Soup

I’ve learned a few tricks over the years that elevate this simple soup into something truly special. These tips ensure maximum flavor and the perfect texture every time, making this a go-to for delicious white beans vegetarian protein.

Always rinse your canned beans thoroughly. This removes excess sodium and helps prevent that “canned” taste.
Don’t skip the lemon juice at the end! It brightens all the flavors and cuts through the richness beautifully.
Taste and adjust seasoning at the very end. Broth and beans can vary in saltiness.
For an even richer soup, use unsweetened soy milk, as it has a higher protein content and creamier texture.

What’s the secret to perfect High Protein White Bean Soup?

The real secret lies in building layers of flavor. Sautéing the aromatics (onion, carrot, celery) well before adding liquids is crucial. Also, using an immersion blender to partially puree the soup creates a wonderful creamy consistency that highlights the high protein cannellini beans.

Can I make High Protein White Bean Soup ahead of time?

Absolutely! This soup is fantastic for meal prep. You can make it a day or two in advance and store it in an airtight container in the refrigerator. The flavors actually meld and improve overnight, making it even more delicious the next day.

How do I avoid common mistakes with High Protein White Bean Soup?

A common pitfall is not softening the mirepoix enough, leading to a less developed flavor. Also, be careful not to boil the soup vigorously after adding the plant-based milk, as it can sometimes curdle. Gentle heating is key.

Best Ways to Serve High Protein White Bean Soup

This hearty soup is incredibly versatile and pairs beautifully with a variety of sides. For a simple yet satisfying meal, serve it alongside crusty whole-grain bread for dipping – it’s perfect for soaking up every last drop of that delicious broth. You can also top it with a sprinkle of Parmesan cheese (if not vegan) or a dollop of dairy-free sour cream for extra richness. Consider serving it as a starter for a larger Italian-inspired meal, or as the main event with a light side salad for a complete, balanced, and nutrient-dense white beans experience.

Nutrition Facts for High Protein White Bean Soup

This soup is a nutritional powerhouse, offering a satisfying balance of macronutrients. It’s a fantastic way to incorporate more plant-based protein white beans into your diet, making it an excellent choice for a healthy meal. Each serving provides a good amount of fiber, which is beneficial for digestion and satiety.

Calories: 220
Fat: 4g
Saturated Fat: 0.5g
Protein: 13g
Carbohydrates: 34g
Fiber: 8g
Sugar: 5g
Sodium: 480mg

Nutritional values are estimates and may vary based on specific ingredients used.

How to Store and Reheat High Protein White Bean Soup

This hearty soup is perfect for meal prep, and storing and reheating it is a breeze. Once the soup has cooled to room temperature, which usually takes about an hour, portion it into airtight containers. These containers are ideal for both refrigerator and freezer storage, ensuring your delicious meal is ready when you are. Properly stored, this soup will keep well in the fridge for 3 to 4 days. For longer storage, you can freeze it for up to 3 months. This makes it a fantastic option for busy weeks when you need a quick, healthy meal.

When you’re ready to enjoy your soup again, reheating is simple. If it’s been refrigerated, gently warm it on the stovetop over medium-low heat, stirring occasionally, until heated through. If reheating from frozen, thaw it overnight in the refrigerator first, then warm it as you would the refrigerated soup. You can also reheat individual portions in the microwave. This soup truly holds up well, making it a reliable choice for delicious white beans high in protein whenever you need a satisfying meal.

Frequently Asked Questions About High Protein White Bean Soup

What are the main benefits of eating High Protein White Bean Soup?

This soup is a nutritional powerhouse! It’s loaded with plant-based protein white beans offer, which is essential for muscle building and keeping you feeling full. The high fiber content aids digestion and promotes gut health. Plus, it’s packed with vitamins and minerals, making it a truly nutrient-dense white beans dish that supports overall well-being. It’s a fantastic way to get a significant white bean protein boost.

How much protein is really in this white bean soup?

Each serving of this delicious soup contains approximately 13g of protein. This comes primarily from the high protein cannellini beans, with an added boost from the soy milk. This makes it an excellent option for vegetarians, vegans, or anyone looking to increase their daily protein intake, especially those following a high protein white bean diet.

Can I use other types of white beans besides cannellini?

Absolutely! While cannellini beans are fantastic for their creamy texture and protein content, Great Northern beans or even Navy beans will work well. They all offer excellent cannellini beans protein content and fiber, making them versatile choices for this recipe. Just ensure they are drained and rinsed before adding them to the pot.

Is this soup good for weight loss?

Yes, this soup can be a great addition to a weight loss plan. It’s low in calories and fat but high in protein and fiber, which helps you feel full and satisfied for longer, potentially reducing overall calorie intake. The focus on white beans high in protein makes it a satisfying meal without feeling deprived.

Variations of High Protein White Bean Soup You Can Try

This base recipe is wonderful, but don’t be afraid to experiment! You can easily adapt it to suit your preferences or dietary needs, ensuring you still get that satisfying white bean protein boost.

Spicy Fiesta Version: Add a can of diced tomatoes with green chilies, a teaspoon of cumin, and a pinch of smoked paprika along with the vegetable broth. Serve topped with fresh cilantro and a squeeze of lime. This variation makes for a wonderfully flavorful and protein-rich white beans dish with a kick.
Heartier Greens Addition: For an even more nutrient-packed meal, stir in a few handfuls of chopped kale or spinach during the last 5 minutes of simmering. This adds extra vitamins and fiber, making it a true powerhouse of high fiber high protein white beans.
Slow Cooker Method: Combine all ingredients (except plant-based milk and lemon juice) in your slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Stir in the milk and lemon juice during the last 30 minutes. This is a great way to let the flavors of these white beans high in protein meld slowly.
Creamy Tuscan-Inspired: Add sun-dried tomatoes (chopped) and a splash of unsweetened almond milk instead of soy for a different creamy profile. A pinch of dried rosemary can also enhance the Italian feel. This showcases how versatile white beans vegetarian protein can be.