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High Protein White Bean Soup

Close-up of a creamy high protein white bean soup featuring white beans and dark green kale in a white bowl.
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Make this simple, hearty white bean soup. It is packed with protein and flavor, perfect for a satisfying weeknight meal.

Ingredients

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  • 2 tablespoons olive oil
  • 1 large yellow onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1/4 teaspoon red pepper flakes
  • 4 cups vegetable broth
  • 2 (15-ounce) cans cannellini beans, rinsed and drained
  • 1 (15-ounce) can great northern beans, rinsed and drained
  • 1/2 cup nutritional yeast (for protein boost)
  • 1 cup chopped kale or spinach
  • Salt and black pepper to taste
  • 1 tablespoon fresh lemon juice

Instructions

  1. Heat the olive oil in a large pot or Dutch oven over medium heat.
  2. Add the onion, carrots, and celery. Cook until softened, about 5 to 7 minutes.
  3. Add the minced garlic, thyme, rosemary, and red pepper flakes. Cook for 1 minute until fragrant.
  4. Pour in the vegetable broth. Bring the mixture to a simmer.
  5. Add the rinsed and drained white beans to the pot. Reduce heat to low, cover, and let simmer for 15 minutes to allow flavors to combine.
  6. Remove about 1 cup of the soup mixture and blend until smooth using an immersion blender or regular blender. Return the blended portion to the pot. This thickens the soup.
  7. Stir in the nutritional yeast until fully dissolved.
  8. Add the kale or spinach and cook until wilted, about 2 minutes.
  9. Season the soup with salt and pepper to your preference.
  10. Stir in the fresh lemon juice just before serving.

Notes

  • For a non-vegetarian option, brown 4 ounces of diced pancetta or ham before adding the onions and proceed with the recipe.
  • If you want a thicker, more stew-like texture, mash about half of the beans against the side of the pot with a spoon.
  • This soup freezes well for easy meal prep.

Nutrition

Find it online: https://www.purecookingjoy.com/high-protein-white-bean-soup/

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