High Protein White Bean Soup

 

Ever craved a comforting and healthy meal that’s both quick and satisfying? This High Protein White Bean Soup is your answer! Silky textures, savory flavors, and a protein punch make it perfect for busy weeknights or impressing your health-conscious friends. Inspired by hearty, rustic cuisine, this soup will warm you from the inside out. Let’s explore this dish’s magic!

Why You’ll Love This High Protein White Bean Soup

This High Protein White Bean Soup isn’t just delicious; it’s packed with benefits that make it a kitchen staple.

• Ready in Under 45 Minutes: A quick and easy meal for busy schedules.
• Incredibly High in Protein: With 25g of protein per serving, it’s a nutritional powerhouse.
• Bursting with Flavor: Herbs and spices create a delightful savory experience.
• Budget-Friendly: Made with affordable, accessible ingredients.
• Comforting and Cozy: Perfect for chilly evenings and cozy nights in.
• Easy to Customize: Adapt the recipe to your taste with variations and substitutions.
• Packed with Fiber: Promotes healthy digestion and keeps you feeling full.

This white bean soup is easier to clean up than traditional soups, and the aroma alone will fill your kitchen with warmth!

Ingredients Needed

Here’s everything you’ll need to create this delicious and nutritious High Protein White Bean Soup. Get ready to transform simple ingredients into something extraordinary!

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 6 cups vegetable broth
• 2 (15-ounce) cans cannellini beans, rinsed and drained
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• 1 cup cooked chicken breast, diced (or plant-based chicken alternative)
• 2 tablespoons lemon juice
• Fresh parsley, chopped (for garnish)

Selection Tips: Choose firm, bright vegetables for the best flavor. Canned or frozen vegetables also work well in a pinch.

To unlock the full potential of dried thyme and rosemary, lightly toast them in a dry pan over medium heat for about 1-2 minutes until fragrant. This simple step intensifies their aroma and enhances the overall flavor of the soup.

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Essential Equipment List

Having the right tools can make the cooking process smoother and more enjoyable. Here’s what you’ll need to make this soup.

• Large Pot or Dutch Oven: Essential for simmering the soup and melding the flavors.
• Cutting Board & Knife: For chopping the vegetables.
• Measuring Spoons and Cups: To accurately measure ingredients.
• Immersion Blender or Regular Blender: To achieve your desired soup consistency.

A heavy-bottomed pot or Dutch oven is ideal for even heat distribution, but any large pot will do. No immersion blender? A regular blender works just as well, just be careful when blending hot liquids.

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 6
• Difficulty: Easy

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Scale up this recipe for a crowd, or halve it for a cozy meal for one or two. Enjoy the flexibility!

Step-by-Step Instructions

Follow these easy steps to create a flavorful and satisfying High Protein White Bean Soup. Let’s get cooking!

Step 1: Sauté the Aromatics

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion, carrots, and celery to the pot.
3. Cook until softened, about 5-7 minutes, stirring occasionally.

Sautéing these vegetables creates a flavorful base for the soup. Ensure they are softened but not browned for the best results.

Step 2: Add Garlic and Simmer Broth

1. Add the minced garlic and cook for another minute until fragrant.
2. Pour in the vegetable broth and bring to a simmer.

Garlic burns easily, so keep a close eye on it and stir frequently. Simmering the broth allows the flavors to start melding together.

Step 3: Combine Beans, Herbs, and Spices

1. Add the rinsed and drained cannellini beans, dried thyme, dried rosemary, and red pepper flakes (if using).
2. Stir well to combine all ingredients.

Rinsing the beans removes excess starch and sodium. Red pepper flakes add a touch of heat, so adjust to your preference.

Step 4: Simmer for Flavor

1. Reduce the heat to low, cover the pot, and let the soup simmer for at least 20 minutes to allow the flavors to meld.
2. For a creamier soup, simmer longer, up to 45 minutes.

Simmering is key to developing the soup’s rich flavor. The longer it simmers, the more the flavors will combine and deepen.

Step 5: Blend for Creaminess

1. Use an immersion blender to partially blend the soup until it reaches your desired consistency.
2. Alternatively, carefully transfer about 2 cups of the soup to a regular blender, blend until smooth, and then return it to the pot.

Blending some of the soup adds a creamy texture without the need for cream. Be cautious when blending hot liquids to avoid splatters.

Step 6: Add Protein and Lemon Juice

1. Stir in the diced cooked chicken breast (or plant-based alternative) and heat through.
2. Stir in the lemon juice and season with salt and black pepper to taste.

Adding the protein at the end prevents it from drying out. Lemon juice brightens the flavors and adds a fresh touch.

Step 7: Serve and Garnish

1. Ladle the soup into bowls and garnish with fresh parsley before serving.

Fresh parsley adds a pop of color and freshness. Serve immediately and enjoy!

CHECK OUT: Zucchini Lentil Soup with Herbs – A zesty twist for spice lovers.

Tips for Success

Here are some expert-level tips to ensure your High Protein White Bean Soup turns out perfectly every time!

• Avoid Burning: Keep the heat at medium during sautéing and stir frequently.
• Enhance Flavor: Lightly toast your dried herbs before adding them to the soup to unlock their full potential.
• Adjust Consistency: If the soup is too thick, add more broth. If it’s too thin, simmer uncovered to reduce the liquid.
• Season to Taste: Add salt and pepper gradually, tasting as you go, to achieve the perfect balance.
• Pre-measure Ingredients: For beginners, pre-measuring all ingredients can streamline the cooking process and prevent mistakes.

Bonus Hack: Use pre-chopped vegetables to save time on busy weeknights.

Variations & Substitutions

Want to customize your High Protein White Bean Soup? Here are some delicious variations and substitutions!

• Vegan Option: Use vegetable broth and plant-based chicken alternative, ensure no animal products are used.
• Creamy Texture: Add a splash of cashew cream or coconut milk for extra creaminess.
• Smoky Flavor: Add smoked paprika or a dash of liquid smoke for a deeper, richer taste.
• Spicy Kick: Increase the amount of red pepper flakes or add a diced jalapeño for extra heat.
• Herb Variations: Experiment with different herbs like oregano, basil, or marjoram to change the flavor profile.

Serving Suggestions & Pairings with High Protein White Bean Soup

Make your meal complete with these delicious serving suggestions and pairings!

• Crusty Bread: Serve with a side of warm, crusty bread for dipping.
• Green Salad: A fresh green salad with a light vinaigrette complements the soup perfectly.
• Roasted Vegetables: Pair with roasted root vegetables like carrots, parsnips, or sweet potatoes.
• Non-Alcoholic Drinks: A refreshing sparkling water with lemon is a great choice to cut through the richness of the soup.

This soup is a fall feast stunner, perfect for cozy gatherings. Garnish with a swirl of olive oil and a sprinkle of fresh parsley for an elegant presentation.

Health Benefits

This High Protein White Bean Soup is not only delicious but also incredibly nutritious!

• High in Protein: Chicken breast and white beans provide essential amino acids for muscle building and repair.
• Rich in Fiber: Cannellini beans are an excellent source of dietary fiber, promoting healthy digestion and keeping you feeling full.
• Good Source of Vitamins and Minerals: Vegetables like carrots and celery provide essential vitamins and minerals, boosting overall health.
• Low in Fat: This soup is relatively low in fat, making it a heart-healthy option.

Fun Fact: One serving of this soup is packed with nutrients, making it a wholesome and balanced meal!

Storage & Reheating

Maximize the life of your delicious soup with these storage and reheating tips!

• Refrigerate: Store leftover soup in an airtight container in the refrigerator for up to 4 days.
• Reheat on Stovetop: Reheat gently on the stovetop over medium heat until warmed through, stirring occasionally.
• Reheat in Microwave: Microwave individual portions for 1-2 minutes, stirring halfway through.
• Freezing: Portion the soup into freezer-safe containers or bags, and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

Cool the soup completely before storing to prevent spoilage. Properly stored, this soup is perfect for meal prepping and enjoying throughout the week.

Frequently Asked Questions

How Do I Make This Soup Vegetarian/Vegan?

Simply use vegetable broth and replace the chicken with a plant-based chicken alternative or leave it out entirely. The soup is still delicious and packed with protein!

Can I Use Other Types of Beans?

Yes, you can substitute other white beans like Great Northern or Navy beans. Each type will have a slightly different texture, but the overall flavor will be similar.

Can I Add More Vegetables?

Absolutely! Feel free to add other vegetables like spinach, kale, zucchini, or bell peppers for added nutrients and flavor. Add them during the last 10-15 minutes of cooking so they retain some texture.

How Do I Make the Soup Thicker?

If you prefer a thicker soup, you can blend more of it with the immersion blender or simmer it uncovered for a longer period to reduce the liquid.

Can I Double This Recipe?

Yes, you can easily double or triple this recipe for a larger batch. Just be sure to use a pot large enough to accommodate all the ingredients and adjust the cooking time accordingly.

How Can I Add More Flavor?

Experiment with different herbs and spices, such as smoked paprika, garlic powder, or onion powder. A squeeze of lemon juice or a splash of vinegar can also brighten the flavors.

Nutritional Information

• Serving Size: 1 bowl
• Calories: 350
• Protein: 25g
• Fat: 8g
• Carbohydrates: 45g
• Fiber: 15g

Please note that exact nutritional information may vary based on specific ingredients and brands used. For precise values, use a nutrition calculator.

More Delicious Dishes to Explore

Craving more comforting and flavorful recipes? Try these gems!

• Creamy Vegan Tomato White Bean Stew – A hearty and flavorful stew that’s perfect for a cozy night in.
• Zucchini Lentil Soup with Herbs – A light and refreshing soup packed with nutrients and fresh herbs.
• Chickpea Tomato Basil Salad – A quick and easy salad that’s perfect as a side dish or light meal.

Conclusion

This High Protein White Bean Soup is a fast, flavorful, and incredibly satisfying meal that’s perfect for any occasion. Whether you’re looking for a quick weeknight dinner or a nutritious lunch, this soup has you covered. Whip it up tonight—tag us with your masterpiece!

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