18g Protein White Bean Soup – Soul-Warming Comfort Dish

There’s nothing like a steaming bowl of high-protein white bean soup to warm you up on a chilly evening—or honestly, any evening. This recipe has been my go-to for years, especially when I need something hearty, healthy, and ready in under an hour. The creamy white beans soak up all the savory flavors of garlic, thyme, and veggies, making every spoonful pure comfort. Plus, with 18 grams of protein per serving, it keeps me full for hours. Whether it’s a busy weeknight or a lazy Sunday, this soup is my definition of a hug in a bowl. Trust me, once you try it, you’ll make it a staple too!

Why You’ll Love This High Protein White Bean Soup

This isn’t just any bean soup—it’s the kind of recipe that makes you feel like a kitchen hero with minimal effort. Here’s why it’s become my forever favorite:

• Protein powerhouse: Packing 18g of plant-based protein per bowl, it’s perfect for post-workout recovery or keeping hunger at bay (goodbye, 3pm snack attacks!).
• Weeknight magic: Throw everything in one pot, simmer, and walk away—dinner handles itself while you tackle life.
• Flavor bomb: The garlic-thyme combo with sweet carrots turns humble beans into something seriously addictive.
• Meal prep dream: Tastes even better the next day, and freezes like a champ for those “I can’t adult today” moments.

Seriously, this soup checks all the boxes—nourishing, easy, and downright delicious. Your future self will thank you!

Ingredients for High Protein White Bean Soup

Gathering your ingredients is the first step to soup success! Here’s everything you’ll need for this protein-packed bowl of comfort:

• 2 cups dried white beans – soaked overnight (Great Northern or cannellini beans work perfectly)
• 1 tablespoon olive oil – or avocado oil for sautéing
• 1 large onion – diced (about 1 cup)
• 2 cloves garlic – minced (or 1/2 teaspoon garlic powder in a pinch)
• 2 medium carrots – chopped into 1/2-inch pieces
• 2 celery stalks – chopped (leaves included for extra flavor!)
• 4 cups vegetable broth – low-sodium if watching salt intake
• 1 teaspoon dried thyme – or 1 tablespoon fresh
• 1 teaspoon salt – plus more to taste
• 1/2 teaspoon black pepper – freshly cracked preferred
• 1 bay leaf – the secret flavor booster

Ingredient Notes & Substitutions

Don’t stress if you’re missing something! Here are my favorite swaps:

Short on time? Swap dried beans for 3 cans (15 oz each) of white beans—just drain and rinse them well. You’ll simmer for only 20 minutes instead.

Oil alternatives: Any neutral-flavored oil works, but I love the depth olive oil adds. For oil-free, use 1/4 cup vegetable broth for sautéing.

Fresh out of thyme? Try rosemary or oregano instead—totally changes the flavor profile in fun ways!

Broth options: Chicken broth works if you’re not vegetarian, or just use water with an extra pinch of salt.

How to Make High Protein White Bean Soup

Alright, let’s get cooking! This high protein white bean soup comes together beautifully in just a few simple steps. Follow along – I promise it’s easier than you think.

The Prep Work

First, drain those soaked white beans (give them a good rinse too – it helps reduce any gassiness). While they’re draining, heat your olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Toss in the diced onion and let it sweat for about 3 minutes until it starts turning translucent – that’s when you’ll smell the magic beginning!

Building Flavor

Now add the garlic, carrots, and celery. Stir everything together and let it cook for another 5 minutes. You want the veggies softened but still with some bite – they’ll finish cooking with the beans. This step is crucial for developing deep flavor in your high protein white bean soup!

Simmer to Perfection

Add the drained beans, vegetable broth, thyme, salt, pepper, and that precious bay leaf. Bring the whole mixture to a boil, then immediately reduce heat to low. Cover partially and let it gently simmer for 45 minutes. Check occasionally – the beans should be tender but not mushy. Remove the bay leaf (trust me, you don’t want to bite into it!).

Final Touches

Taste and adjust seasoning – sometimes I add another pinch of salt or squeeze of lemon juice here. For extra creaminess, blend about half the soup with an immersion blender or transfer 2 cups to a regular blender (careful – hot soup splatters!). Stir it back in for luxurious texture.

Pro Tips for the Best Soup

Here’s my hard-won wisdom: If your beans are still firm after 45 minutes, they might be old – just keep simmering in 15 minute increments. Not flavorful enough? Try a Parmesan rind simmered with the beans (remove before serving). And never add acid (like tomatoes) until the beans are fully cooked – it prevents them from softening!

Serving Suggestions for High Protein White Bean Soup

This soup shines all on its own, but oh, the possibilities! I love it with a thick slice of crusty sourdough for dipping – the perfect texture contrast. A sprinkle of fresh parsley or grated Parmesan adds brightness. For heartier appetites, top with a poached egg or serve alongside a crisp green salad. Simple, satisfying perfection!

Storage & Reheating Instructions

This high protein white bean soup gets even better as leftovers! Store cooled soup in airtight containers in the fridge for up to 3 days. For longer storage, freeze portions for 2-3 months—just thaw overnight in the fridge. Reheat gently on the stovetop, adding a splash of broth if needed to loosen it up. So easy!

Nutritional Information

Each hearty bowl of this high protein white bean soup delivers approximately 320 calories packed with 18g plant-based protein, 12g fiber, and a rainbow of nutrients from the veggies. Remember, these values are estimates – your exact numbers may vary slightly based on specific ingredients used. But one thing’s certain: it’s nourishment you can feel good about!

FAQs About High Protein White Bean Soup

Can I use canned beans instead of dried?
Absolutely! Swap the soaked dried beans for 3 (15 oz) cans of white beans—just drain and rinse them well. You’ll only need to simmer for about 20 minutes since they’re already cooked. Easy peasy!

How can I make this soup even higher in protein?
I love stirring in a handful of chopped kale or spinach at the end for an extra nutrient boost. For serious protein power, top with a dollop of Greek yogurt or sprinkle with nutritional yeast (it adds a cheesy flavor too!).

Why does my soup taste bland?
Oh no! The most common culprit is not salting enough at the end. Beans need more salt than you’d think! Also, try adding a splash of lemon juice or vinegar—the acidity makes all the flavors pop. And don’t skip sautéing those onions and garlic—that’s where the magic starts!

Can I freeze this soup?
You bet! This high protein white bean soup freezes beautifully for up to 3 months. Let it cool completely first, then portion into freezer-safe containers. Pro tip: leave an inch of space at the top since liquids expand when frozen. Thaw overnight in the fridge before reheating.

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