Description
This satisfying high protein white bean soup is a quick and healthy comfort meal, perfect for any day when you want something nourishing and easy to prepare. Packed with white beans, vegetables, and a touch of creamy soy milk, it delivers rich flavors with a hint of Italian herbs. Ready in just 30 minutes, it’s an ideal choice for a wholesome lunch or dinner.
Ingredients
Scale
Vegetables
- 1 small yellow onion, chopped
- 2 medium carrots, sliced
- 2 stalks celery, sliced
- 3 cloves garlic, minced
Herbs & Spices
- 2 teaspoons dried Italian herbs (basil, oregano, thyme)
- 1/4 teaspoon crushed red pepper flakes (optional)
- Salt and black pepper, to taste
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Liquids & Others
- 4 cups vegetable broth (low-sodium preferred)
- 2 cans (15 oz each) white beans, drained and rinsed
- 1 cup unsweetened soy milk (or almond/oat milk)
- 1 tablespoon lemon juice
Instructions
- Sauté the Vegetables: In a large pot over medium heat, add a splash of water or broth. Add the chopped onion, sliced carrots, and celery. Cook for 5–7 minutes, stirring occasionally, until the vegetables are softened.
- Add Garlic and Spices: Stir in the minced garlic, dried Italian herbs, and crushed red pepper flakes if using. Cook for about 30 seconds until the garlic becomes fragrant.
- Simmer the Soup: Pour in the vegetable broth and add the drained and rinsed white beans. Bring the mixture to a boil, then reduce the heat and let it simmer gently for 10–15 minutes to blend the flavors.
- Add Creaminess: Stir in the unsweetened soy milk (or preferred plant-based milk) to add creaminess to the soup. Heat through gently, then remove the pot from the heat and stir in the lemon juice to brighten the flavors.
- Blend (Optional): For a creamier, thicker texture, use an immersion blender to blend part of the soup directly in the pot, or transfer a portion to a regular blender and puree, then return it to the pot.
- Season and Serve: Taste the soup and adjust the seasoning with salt and black pepper as needed. Serve hot, garnished with fresh chopped parsley if desired.
Notes
- Using low-sodium vegetable broth helps control the salt content for a healthier meal.
- Blending a portion of the soup creates a creamy texture without adding dairy.
- To make the soup spicier, add extra crushed red pepper flakes or a dash of hot sauce.
- White beans can be substituted with cannellini or great northern beans.
- This soup freezes well—store in an airtight container for up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian-inspired
Keywords: high protein white bean soup, healthy white bean soup, vegetarian bean soup, quick comfort food, plant-based soup
