High Protein White Bean Soup
High Protein White Bean Soup is a cozy bean soup with tender white beans, spinach or kale, carrots, thyme, and a savory broth that turns lightly creamy as it simmers. It is a practical make-ahead soup for meal prep lunches, freezer portions, or a comforting family dinner.
Equipment
- Large soup pot
- Cutting Board
- Chef's Knife
- Wooden spoon
Ingredients
- 2 cans white beans 15 oz each, cannellini or great northern, rinsed and drained
- 1 medium onion diced
- 2 cloves garlic minced
- 3 cups vegetable or chicken broth
- 2 cups fresh spinach or kale
- 1 carrot diced
- 1 teaspoon dried thyme
- 1 tablespoon olive oil
- salt and pepper to taste
Instructions
- Heat olive oil in a soup pot over medium heat, then cook onion and carrot until the onion softens.
- Stir in garlic and dried thyme for about 30 seconds, keeping the garlic fragrant but not browned.
- Add the rinsed white beans and broth, then bring the soup to a gentle simmer.
- Simmer for 15 to 18 minutes, mashing some beans in the pot if you want a thicker broth.
- Stir in spinach or kale and cook until the greens are tender and bright.
- Taste the soup, season with salt and pepper, then serve hot.
Notes
Storage: Cool the soup and refrigerate it in airtight containers for up to 4 days.
Freezing: Freeze portions for up to 3 months and leave room in each container for expansion.
Reheating: Warm gently on the stovetop or microwave in short rounds, adding broth if it thickens.
Expert Tips: Mash a small portion of beans in the pot to create a creamier broth without cream.
Protein Boost: Add extra beans or shredded cooked chicken if you want a more filling bowl.
Variations: Use kale for more texture, spinach for a softer finish, or red pepper flakes for warmth.
Serving Ideas: Serve with crusty bread, a green salad, or brown rice for a fuller meal.