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High Protein White Bean

High Protein White Bean Soup: 13g Power

  • Author: basmer
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

A hearty and satisfying High Protein White Bean Soup. This vegan, oil-free recipe is packed with fiber and flavor, perfect for a quick, healthy meal prep or a comforting dinner.

Ingredients

Scale
  • 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)

Instructions

  1. In a large pot over medium heat, add a splash of water or broth. Add onion, carrots, and celery. Cook for 5–7 minutes, stirring occasionally, until softened.
  2. Stir in the garlic, Italian herbs, and crushed red pepper flakes (if using). Sauté for another 30 seconds until fragrant.
  3. Add the vegetable broth and white beans to the pot. Bring to a gentle boil, then reduce heat and simmer for 10–15 minutes.
  4. Pour in the plant-based milk. Let the soup heat through, then remove from heat and stir in the lemon juice.
  5. For a creamier texture, use an immersion blender to partially blend the soup, leaving some chunks intact. Or, transfer 1–2 cups to a blender and blend until smooth, then return to the pot.
  6. Taste and adjust seasoning with salt and pepper. Serve hot, garnished with fresh parsley if desired.

Notes

  • Use unsweetened soy milk for extra protein and creaminess.
  • Do not overcook the vegetables — keep them tender, not mushy.
  • Add kale or spinach near the end of cooking for extra greens.
  • Use smoked paprika or nutritional yeast for added depth of flavor.
  • Store in the refrigerator for up to 5 days or freeze for up to 3 months.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian-Inspired

Nutrition

  • Serving Size: 1 bowl
  • Calories: 220
  • Sugar: 5g
  • Sodium: 480mg
  • Fat: 4g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 3.5g
  • Trans Fat: 0g
  • Carbohydrates: 34g
  • Fiber: 8g
  • Protein: 13g
  • Cholesterol: 0mg

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Find it online: https://www.recipesmolly.com/high-protein-white-bean-soup/