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High Protein White Bean Soup – A Creamy, Nourishing Meal Prep Favorite

High Protein White Bean Soup

This High Protein White Bean Soup is a wholesome, veggie-packed, and satisfying soup perfect for meal prep or weeknight dinners. With creamy white beans, greens, and herbs, it’s a warm, nourishing bowl of comfort—without dairy or gluten!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Healthy
Calories: 310
Ingredients Equipment Method Notes

Ingredients
  

Base Ingredients
  • 2 tbsp olive oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 2 carrots diced
  • 2 stalks celery diced
Protein & Broth
  • 2 cans white beans cannellini or great northern, drained and rinsed
  • 4 cups vegetable broth low-sodium
  • 1/2 tsp thyme dried
  • 1/2 tsp rosemary dried or fresh
  • 1 bay leaf
Final Touches
  • 2 cups kale or spinach roughly chopped
  • 1 tbsp lemon juice freshly squeezed
  • salt and pepper to taste

Equipment

  • Large Pot
  • Immersion Blender

Method
 

  1. Heat olive oil in a large pot over medium heat. Add onions, garlic, carrots, and celery. Sauté for 5–7 minutes until softened and fragrant.
  2. Add white beans, vegetable broth, thyme, rosemary, and bay leaf. Bring to a boil, then reduce heat and simmer for 20 minutes.
  3. Remove bay leaf. Use an immersion blender to blend half the soup until creamy, leaving some chunks for texture.
  4. Add chopped kale or spinach and cook for another 3–4 minutes until wilted. Stir in lemon juice and season with salt and pepper.
  5. Serve warm, optionally with crusty bread, Parmesan, or a drizzle of olive oil.

Notes

This soup is excellent for batch cooking. Store in the fridge for 5 days or freeze for up to 3 months. Reheat with a splash of broth to restore the texture.