Name: High Protein White Bean Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 2 tbsp olive oil; 1 lb chicken sausage, casings removed (optional for vegetarian); 1 medium yellow onion, finely diced; 2 ribs celery, finely diced; 2 medium carrots, finely diced; 4 cloves garlic, minced; 1 tsp dried thyme; 1 tsp dried oregano; 1/4 tsp crushed red pepper flakes (optional); 6 cups low-sodium chicken or vegetable broth; 3 (15-oz) cans cannellini beans, drained and rinsed, divided; 2 bay leaves; 1 tsp kosher salt, plus more to taste; 1/2 tsp black pepper; 1 small Parmesan rind (optional; omit for dairy-free); 3 cups chopped Tuscan kale or baby spinach; 1 tbsp lemon juice, plus more to taste; 1/2 cup plain Greek yogurt, 2% or 5% (optional); Fresh parsley, chopped, for garnish

Description

This High Protein White Bean Soup is creamy, cozy, and satisfying—powered by cannellini beans, optional chicken sausage, bright lemon, and tender greens. Meal-prep friendly and naturally creamy without heavy cream.

Ingredients

Scale

2 tbsp olive oil
1 lb chicken sausage, casings removed (optional for vegetarian)
1 medium yellow onion, finely diced
2 ribs celery, finely diced
2 medium carrots, finely diced
4 cloves garlic, minced
1 tsp dried thyme
1 tsp dried oregano
1/4 tsp crushed red pepper flakes (optional)
6 cups low-sodium chicken or vegetable broth
3 (15-oz) cans cannellini beans, drained and rinsed, divided
2 bay leaves
1 tsp kosher salt, plus more to taste
1/2 tsp black pepper
1 small Parmesan rind (optional; omit for dairy-free)
3 cups chopped Tuscan kale or baby spinach
1 tbsp lemon juice, plus more to taste
1/2 cup plain Greek yogurt, 2% or 5% (optional)
Fresh parsley, chopped, for garnish

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Instructions

1. Heat oil in a large pot over medium-high. Brown chicken sausage 5–7 minutes; transfer to a bowl.

2. Add onion, celery, and carrots with a pinch of salt; cook 6–8 minutes until softened. Stir in garlic, thyme, oregano, and red pepper flakes; cook 30 seconds.

3. Pour in broth. Add bay leaves, Parmesan rind (if using), salt, pepper, and 2 cans of beans. Return sausage and bring to a gentle simmer; cook 15 minutes.

4. Blend the remaining can of beans with 1 cup hot soup until smooth; stir back into pot for body.

5. Add kale/spinach; simmer 3–5 minutes until tender. Off heat, stir in lemon juice and adjust seasoning.

6. Temper Greek yogurt with a little hot soup, then stir in off heat (optional). Ladle into bowls and garnish with parsley.

Notes

Keep it vegetarian by skipping sausage; add chickpeas or quinoa for more protein.

Freeze without yogurt for best texture; stir in dairy after reheating.

Parmesan rind adds umami—omit for dairy-free.

For spice lovers, add Calabrian chili paste or extra red pepper flakes at the end.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 1/2 cups
Calories: 320
Sugar: 4g
Sodium: 780mg
Fat: 10g
Saturated Fat: 3g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 36g
Fiber: 9g
Protein: 24g
Cholesterol: 35mg