Description
High Protein White Bean Soup is a cozy, protein-packed one-pot dinner featuring creamy cannellini beans, aromatic vegetables, and bright lemon. It’s weeknight-easy, meal-prep friendly, and customizable with greens, quinoa, or lean meats.
Ingredients
- 2 tbsp olive oil
- 1 medium yellow onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3–4 garlic cloves, minced
- 1 tsp dried oregano
- 1 tsp dried thyme (or Italian seasoning)
- 1/2 tsp smoked paprika (optional)
- 2 (15-oz) cans cannellini or great northern beans, drained & rinsed
- 4–5 cups low-sodium chicken or vegetable broth
- 1 bay leaf
- 2 cups chopped spinach or kale (optional)
- 1 cup cooked shredded chicken or 8 oz turkey sausage, sliced (optional)
- 1–2 tbsp lemon juice
- 1/4 tsp red pepper flakes (optional)
- Kosher salt & black pepper, to taste
- 2–3 tbsp chopped fresh parsley
- Optional creamy finish: 1/3 cup plain Greek yogurt or 1/4 cup grated Parmesan
Instructions
1. Warm olive oil in a large pot over medium heat. Add onion, carrots, and celery; sauté 5–7 minutes until tender.
2. Stir in garlic, oregano, thyme, and smoked paprika; cook 30–60 seconds until fragrant.
3. Add beans, 4 cups broth, bay leaf, salt, and pepper. Simmer 12–15 minutes.
4. Mash 1–2 cups of beans against the pot to thicken naturally.
5. Stir in greens and optional chicken or turkey sausage; simmer 3–5 minutes. Add more broth if needed.
6. Remove bay leaf. Stir in lemon juice, parsley, and red pepper flakes. Off heat, swirl in Greek yogurt or Parmesan if using.
7. Taste and adjust seasoning; serve hot with extra herbs and lemon.
Notes
Slow cooker: Add all except greens, lemon, yogurt/Parmesan, and parsley. LOW 6–7 hrs or HIGH 3–4 hrs; stir in greens at end and finish off heat.
Pressure cooker: Sauté aromatics, add beans/broth/spices; 5 min High, natural release 10 min; add greens and finish.
Quinoa option: Add 1/2 cup rinsed quinoa and +1 cup broth; simmer until grains open (12–15 min).
For high protein low fiber approach, use tender greens (spinach) and add lean chicken or turkey sausage.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1.5 cups
- Calories: 290
- Sugar: 5g
- Sodium: 520mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 9g
- Protein: 21g
- Cholesterol: 25mg
Keywords: High Protein White Bean Soup, Soup For Meal Prep, Healthy Comfort Soup, Easy Healthy Crockpot Soups, Quinoa Recipes Soup