HIGH PROTEIN WHITE BEAN SOUP QUICK

Imagine a bowl of velvety smooth, intensely flavorful soup that’s packed with protein and ready in under an hour – that’s exactly what this High Protein White Bean Soup – Quick & Creamy delivers. This isn’t just another bland bean soup; it’s a hearty, satisfying meal that will warm you from the inside out, and I promise you’ll be amazed at how easy it is to make!

Ingredients

For the Soup:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 6 cups vegetable broth (or chicken broth for extra flavor)
• 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 freshly ground black pepper to taste
• 1/2 cup heavy cream or coconut milk (for a dairy-free option)
• 2 cups cooked chicken or shredded rotisserie chicken (for added protein)
• Juice of 1/2 lemon

For Serving (Optional):

• Fresh parsley, chopped
• Crusty bread
• Grated Parmesan cheese

Step-by-Step Instructions

Getting Started:

1. Prep the Vegetables: Chop the onion, carrots, and celery. Mince the garlic. Having everything prepped and ready to go will make the cooking process much smoother.
2. Rinse the Beans: Thoroughly rinse and drain the cannellini beans. Rinsing helps remove excess starch and sodium.

Cooking the Soup:

1. Sauté the Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery and cook until softened, about 5-7 minutes. This step is crucial for building flavor, so don’t rush it! You want the vegetables to be tender and slightly translucent.
2. Add Garlic and Spices: Add the minced garlic, dried thyme, dried rosemary, and red pepper flakes (if using) to the pot. Cook for another minute until fragrant. Be careful not to burn the garlic, as it can become bitter.
3. Combine Ingredients: Pour in the vegetable broth and add the rinsed cannellini beans. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes, allowing the flavors to meld together.

Blending for Creaminess:

1. Partial Blend (Key Step!): This is where the magic happens! Use an immersion blender to partially blend the soup. I usually blend about half of the soup to create a creamy texture while leaving some beans whole for added heartiness. If you don’t have an immersion blender, you can carefully transfer about half of the soup to a regular blender, blend until smooth, and then return it to the pot. (Important: When blending hot liquids in a regular blender, be sure to vent the lid to prevent pressure buildup.)
2. Stir in the Cream: Stir in the heavy cream (or coconut milk) and cooked chicken. Heat through for another 2-3 minutes. Taste and adjust the seasoning with salt and freshly ground black pepper as needed. Don’t be shy with the salt; it really brings out the flavors.
3. Add Lemon Juice: Stir in the juice of half a lemon. The acidity brightens the soup and adds a wonderful layer of flavor.

Serving:

1. Garnish and Serve: Ladle the soup into bowls and garnish with fresh parsley. Serve with crusty bread for dipping, and sprinkle with grated Parmesan cheese if desired.

Why This White Bean Soup is a Game Changer

Okay, let’s get real. We all crave those Healthy Comfort Meals Dinners that are both satisfying and good for us. But sometimes, finding the time to make a truly nourishing meal feels impossible. That’s where this High Protein White Bean Soup comes in. It’s incredibly quick to make, packed with protein from the beans and added chicken, and totally customizable to your liking. Plus, it’s a fantastic Easy Soup For Lunch option for meal prepping during the week.

The beauty of this recipe lies in its simplicity and versatility. You can easily adapt it to your dietary needs and preferences. Want a vegetarian version? Simply omit the chicken and use vegetable broth. Looking for even more flavor? Add a splash of white wine when sautéing the vegetables or a sprinkle of smoked paprika for a smoky depth. This soup is truly a blank canvas for your culinary creativity!

Tips and Tricks for the Best White Bean Soup

Bean Selection:

While cannellini beans are my go-to for their creamy texture, you can also use Great Northern beans or Navy beans. Each variety will give the soup a slightly different flavor and consistency, so feel free to experiment!

Broth Matters:

The quality of your broth will significantly impact the flavor of the soup. I prefer using homemade vegetable broth or a high-quality store-bought brand. If you opt for chicken broth, make sure it’s low in sodium to control the saltiness of the final dish.

Spice it Up:

Don’t be afraid to adjust the spices to your liking. A pinch of cayenne pepper adds a pleasant warmth, while a bay leaf simmering in the soup infuses a subtle, aromatic flavor. Remember to remove the bay leaf before serving!

Make Ahead:

This soup is even better the next day! The flavors meld together beautifully overnight. Store it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

Variations to Keep Things Interesting

Mediterranean Twist:

Add chopped sun-dried tomatoes, Kalamata olives, and a sprinkle of feta cheese for a Mediterranean-inspired version. This variation is bursting with flavor and adds a vibrant touch to the soup.

Spicy Chorizo:

Sauté diced chorizo sausage with the vegetables for a smoky, spicy kick. This variation is perfect for those who love a bit of heat.

Green Goodness:

Stir in chopped spinach or kale during the last few minutes of cooking for a boost of vitamins and nutrients. This is a great way to sneak in some extra greens without compromising on flavor.

Serving Suggestions to Elevate Your Soup Experience

While this High Protein White Bean Soup is delicious on its own, here are a few serving suggestions to take it to the next level:

• Grilled Cheese Croutons: Cut grilled cheese sandwiches into small squares and use them as croutons for added flavor and texture.
• Pesto Swirl: Swirl a spoonful of pesto into each bowl of soup for a burst of fresh, herbaceous flavor.
• Toasted Pumpkin Seeds: Sprinkle toasted pumpkin seeds on top for a crunchy, nutty topping.

The Health Benefits of White Bean Soup

Beyond its delicious taste, this soup is a nutritional powerhouse. White beans are an excellent source of plant-based protein, fiber, and iron. Fiber helps regulate digestion and keeps you feeling full and satisfied, while iron is essential for energy production. This makes it a great choice for Nutritious Comfort Food that supports your overall well-being.

Choosing healthy comfort meals dinners doesn’t have to be a chore. This soup proves that you can enjoy a satisfying and flavorful meal while nourishing your body at the same time. It’s also incredibly versatile, allowing you to adapt it to your specific dietary needs and preferences.

More Soup Recipes You’ll Love

If you’re a soup enthusiast like me, you’re always on the lookout for new and exciting recipes. Here are a few of my other favorites that I think you’ll enjoy:

• Craving something hearty and flavorful? Give Zuppa Toscana a try.
• For a comforting and cheesy option, you can’t go wrong with Parmesan Italian Sausage Ditalini Soup.
• If you love garlic, the French Garlic Soup will become your new go to.
• And for a classic, cozy bowl, you need to try my Potato Soup With Bacon.
• If you are looking for something with more vegetables, check out the Hearty Vegetable Beef Soup.
• And if you like white beans, give White Bean Soup a try!

Final Thoughts: Your New Favorite Soup

This High Protein White Bean Soup – Quick & Creamy is more than just a recipe; it’s a hug in a bowl. It’s the perfect solution for busy weeknights, cozy weekends, or whenever you need a comforting and nourishing meal. So, gather your ingredients, put on some music, and let’s get cooking! I know you’re going to absolutely love this soup as much as I do, and I can’t wait to hear what you think!

High Protein White Bean Soup – Quick & Creamy

Amelia Chen-Morrison

This High Protein White Bean Soup is a velvety smooth, intensely flavorful soup that’s packed with protein and ready in under an hour. It’s a hearty and satisfying meal that’s easy to make and customizable to your liking, perfect for a quick lunch or dinner.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Course Dinner, Lunch, Main Course

Cuisine American

Servings 6

Calories 350 kcal

Equipment

• Large pot or Dutch oven
• immersion blender (or regular blender)
• Knife
• Cutting board
• Measuring spoons
• Measuring cups
• Ladle
• Bowls

Ingredients

  

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 6 cups vegetable broth or chicken broth
• 1 teaspoon dried thyme
• ½ teaspoon dried rosemary
• ¼ teaspoon red pepper flakes optional
• Salt to taste
• Freshly ground black pepper to taste
• ½ cup heavy cream or coconut milk
• 2 cups cooked chicken or shredded rotisserie chicken
• Juice of 1/2 lemon
• Fresh parsley, chopped for garnish
• Crusty bread for serving
• Grated Parmesan cheese for serving

Instructions

 

• Chop the onion, carrots, and celery. Mince the garlic.
• Thoroughly rinse and drain the cannellini beans.
• In a large pot or Dutch oven, heat the olive oil over medium heat.
• Add the chopped onion, carrots, and celery and cook until softened, about 5-7 minutes.
• Add the minced garlic, dried thyme, dried rosemary, and red pepper flakes (if using) to the pot. Cook for another minute until fragrant.
• Pour in the vegetable broth and add the rinsed cannellini beans. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes.
• Use an immersion blender to partially blend the soup. Blend about half of the soup to create a creamy texture while leaving some beans whole. If using a regular blender, carefully transfer about half of the soup to the blender, blend until smooth, and then return it to the pot. Be sure to vent the lid when blending hot liquids.
• Stir in the heavy cream (or coconut milk) and cooked chicken. Heat through for another 2-3 minutes.
• Taste and adjust the seasoning with salt and freshly ground black pepper as needed.
• Stir in the juice of half a lemon.
• Ladle the soup into bowls and garnish with fresh parsley. Serve with crusty bread for dipping, and sprinkle with grated Parmesan cheese if desired.

Notes

For a vegetarian version, omit the chicken and use vegetable broth. Add a splash of white wine when sautéing the vegetables or a sprinkle of smoked paprika for a smoky depth. Cannellini beans can be substituted with Great Northern beans or Navy beans. Store leftovers in an airtight container in the refrigerator for up to 3 days.