White Bean Soup

Description

A cozy, hearty and flavorful white bean soup made with creamy beans, fresh vegetables, herbs, and a savory broth. It’s easy to prepare and perfect for a comforting lunch or dinner.

Prep & Cooking Time

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Servings: 6

Ingredients

• 2 cans (15 oz each) white beans, drained and rinsed
• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 6 cups low-sodium vegetable or chicken broth
• 1 tsp dried thyme
• 1 tsp dried rosemary
• ½ tsp black pepper
• ½ tsp salt, or to taste
• 2 cups chopped kale or spinach
• 1 tbsp lemon juice
• 2 tbsp fresh parsley, chopped
• ¼ tsp red pepper flakes, optional

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Cook for 5–7 minutes until softened.
3. Add garlic, thyme, rosemary, black pepper, salt, and red pepper flakes. Cook for 1 minute.
4. Add the white beans and broth. Stir well.
5. Bring the soup to a boil, then reduce the heat and simmer uncovered for 20–25 minutes.
6. For a creamier texture, mash some of the beans against the side of the pot or blend about 1 cup of the soup and return it to the pot.
7. Stir in the kale or spinach and cook for 2–3 minutes until wilted.
8. Remove from heat and stir in lemon juice and fresh parsley.
9. Taste and adjust the seasoning. Serve warm.

Nutrition Per Serving

Approximate, depending on ingredients used:

• Calories: 250
• Protein: 13 g
• Carbohydrates: 39 g
• Fiber: 10 g
• Fat: 5 g
• Sodium: 500–650 mg

Health Benefits

• High in fiber: White beans support healthy digestion and can help keep you feeling full.
• Good source of plant protein: Helps support muscles and overall nutrition.
• Rich in vegetables: Carrots, celery, and leafy greens provide vitamins and antioxidants.
• Heart-friendly: Beans and vegetables can be part of a balanced, heart-healthy diet.
• Filling and nourishing: The combination of protein and fiber makes it a satisfying meal.

Pro Tips

• Use cannellini beans for an especially creamy texture.
• Mash some beans instead of adding cream for a naturally thicker soup.
• Add cooked chicken or turkey if you want extra protein.
• A squeeze of fresh lemon at the end makes the flavors brighter.
• For meal prep, store in the refrigerator for up to 4 days.

Q&A

Q: Can I use dried white beans?
Yes. Cook them completely first, then use about 4½–5 cups cooked beans in the recipe.

Q: Can I make this soup vegetarian?
Yes. Use vegetable broth instead of chicken broth.

Q: Can I freeze white bean soup?
Yes. Cool it completely and freeze in airtight containers for up to about 3 months.

Q: Can I make it creamy without dairy?
Absolutely. Blend a portion of the beans and broth until smooth, then stir it back into the soup.

Q: What can I serve with white bean soup?
Crusty whole-grain bread, a green salad, or roasted vegetables pair beautifully with it.