High-Protein White Bean Soup for Longevity
This hearty white bean soup delivers 18g of plant-based protein per serving in a comforting, nutrient-rich bowl ready in just 30 minutes. Perfect for meal prep, cozy weeknight dinners, or anyone seeking an affordable, fiber-packed meal that supports gut health and longevity. Made with pantry staples and fresh vegetables.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Lunch, Main Dish, Soup
- Method: One-Pot, Stovetop
- Cuisine: American, Mediterranean
- Diet: Dairy-Free, High-Fiber, High-Protein, Vegan, Vegetarian
Ingredients
- 2 cans (15 oz each) white beans (cannellini or great northern), rinsed and drained
- 3 cups vegetable or chicken broth
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 carrot, diced
- 2 cups fresh spinach or kale, chopped
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Optional: bay leaf, lemon juice, red pepper flakes
Instructions
- Creamy version: Blend 1 cup of soup and stir back in for thicker texture
- Protein boost: Top with grilled chicken or poached egg for extra 15-20g protein
- Storage: Keeps 5 days refrigerated or 3 months frozen
- Dried beans: Use 1½ cups soaked and cooked beans to replace canned
Notes
- Creamy version: Blend 1 cup of soup and stir back in for thicker texture
- Protein boost: Top with grilled chicken or poached egg for extra 15-20g protein
- Storage: Keeps 5 days refrigerated or 3 months frozen
- Dried beans: Use 1½ cups soaked and cooked beans to replace canned