Let me tell you about my absolute go-to when I need something hearty, healthy, and ready to hug me from the inside out, this protein-packed white bean soup! I swear by it on busy weeknights when I want a meal that’s as nourishing as it is delicious. Packed with creamy white beans, savory turkey bacon, and all the cozy veggies, it’s the kind of soup that fills you up without weighing you down. The best part? It simmers away while you do other things (or, let’s be real, scroll through your phone). One pot, minimal fuss, and boom, dinner’s done with a whopping 15 grams of protein per bowl. My kids don’t even realize they’re eating something this good for them!
Why You’ll Love This Protein-Packed White Bean Soup
Trust me, this isn’t just any soup, it’s a bowl of pure comfort that happens to be crazy good for you. Here’s why it’s a staple in my kitchen:
- Protein powerhouse: 15g per serving keeps you full for hours (no sad desk salads here!).
- Weeknight hero: Dump everything in one pot and let it do its thing while you relax.
- Cozy flavor bomb: Smoky turkey bacon and herbs make it taste like you simmered it all day.
- Budget-friendly: Dried beans stretch your grocery dollars without skimping on nutrients.
- Meal prep dream: Tastes even better the next day, hello, easy lunches!
Seriously, it’s the soup that checks every box. Even my picky eater asks for seconds!
PrintProtein-Packed White Bean Soup with 15g Protein Per Bowl
A hearty and protein-packed white bean soup that’s perfect for a nutritious meal.
- Prep Time: 10 mins
- Cook Time: 1 hour
- Total Time: 1 hour 10 mins
- Yield: 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Low Fat
Ingredients
- 2 cups dried white beans, soaked overnight
- 4 cups vegetable broth
- 1 onion, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 garlic cloves, minced
- 4 slices turkey bacon, chopped
- 1 tsp dried thyme
- 1 tsp dried rosemary
- Salt and pepper to taste
- 2 tbsp olive oil
Instructions
- Heat olive oil in a large pot over medium heat.
- Add turkey bacon and cook until crispy, about 5 minutes.
- Add onion, carrots, celery, and garlic. Cook until softened, about 5 minutes.
- Drain soaked beans and add them to the pot.
- Pour in vegetable broth and add thyme and rosemary.
- Bring to a boil, then reduce heat and simmer for 1 hour or until beans are tender.
- Season with salt and pepper to taste.
- Serve hot.
Notes
- Soak beans overnight for best results.
- Adjust broth quantity for desired soup thickness.
- Store leftovers in an airtight container for up to 3 days.
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 3g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 10mg
Ingredients for Protein-Packed White Bean Soup
Okay, let’s get real, great soup starts with great ingredients. Here’s everything you’ll need (and yes, I’ve learned the hard way that prepping things ahead makes all the difference!):
- 2 cups dried white beans (soaked overnight, don’t skip this, or you’ll be chewing forever!)
- 4 cups vegetable broth (low-sodium if you’re watching salt, but go for the good stuff, it’s the flavor backbone)
- 1 onion, diced (yellow or white, whatever’s lurking in your pantry)
- 2 carrots, chopped (no need to peel, just scrub ’em and chop into hearty bites)
- 2 celery stalks, chopped (leaves and all, they add bonus flavor!)
- 3 garlic cloves, minced (or smash ’em with the side of your knife if you’re in a rush, I won’t judge)
- 4 slices turkey bacon, chopped (this gives that smoky depth without the grease, trust me, it’s magic)
- 1 tsp dried thyme (rub it between your fingers before adding to wake up the flavor)
- 1 tsp dried rosemary (crush it slightly, nobody wants a pine needle surprise in their spoon)
- 2 tbsp olive oil (for sautéing, any decent oil works, but olive adds a nice richness)
That’s it! Simple, wholesome, and absolutely nothing weird. Now let’s make some soup! If you enjoy this style of simple, hearty cooking, you might also like checking out recipes over at familytastes.com.
How to Make Protein-Packed White Bean Soup
Alright, let’s get cooking! I promise this is easier than it looks, just follow these steps, and you’ll have a pot of cozy goodness in no time. Don’t stress about perfection; soup is forgiving (unlike my kids when dinner’s late).
Cooking the Base
This is where all the flavor magic starts, trust me, taking your time here pays off big time!
- Heat the oil in your biggest pot over medium heat. You’ll know it’s ready when a tiny piece of onion sizzles on contact (about 1 minute).
- Add the turkey bacon and let it cook, stirring occasionally, until it turns golden and crispy, about 5 minutes. That smoky smell? That’s your soup’s personality developing!
- Toss in the onions, carrots, celery, and garlic. Now comes my favorite part, that sizzle when the veggies hit the pot! Cook them, stirring now and then, until the onions turn translucent and the carrots soften slightly (5-7 minutes). You want them friendly but still with a little crunch, they’ll keep cooking later.
Simmering the Soup
Time to let everything get cozy together. This is when I usually start unloading the dishwasher, multitasking win!
- Drain your soaked beans (no bean juice here!) and add them to the pot. Give everything a good stir, you want those beans mingling with all that flavorful base.
- Pour in the broth and sprinkle in the thyme and rosemary. Pro tip: hold the herbs in your palm and rub them gently before adding, it releases their oils and makes the whole kitchen smell amazing.
- Bring it to a boil, then immediately reduce the heat to low. You want gentle bubbles, not a rolling boil, think lazy river, not whitewater rapids.
- Let it simmer uncovered for about 1 hour. Check at 45 minutes, the beans should be tender but not mushy. If they’re still firm, give them another 15 minutes (bean age affects cooking time, older beans take longer).
- Season with salt and pepper at the very end. Why wait? Salt can toughen beans if added too early. Taste as you go, you can always add more!
And that’s it! Ladle it into bowls, maybe with a hunk of crusty bread if you’re feeling fancy. Leftovers? Even better tomorrow, the flavors really settle in overnight. Just try not to eat it all straight from the pot (no promises though).
Tips for Perfect Protein-Packed White Bean Soup
Listen, I’ve made this soup more times than I can count, some batches glorious, others… learning experiences. Here are my hard-earned secrets for white bean soup success every single time:
Soak those beans like your dinner depends on it (because it does!)
I know, soaking overnight feels like a hassle, but shortcuts lead to tooth-breaking beans, trust me, I’ve cried over undercooked legumes. If you forgot (we’ve all been there!), do a quick soak: cover beans with boiling water, let sit 1 hour, then drain. Not quite as good, but it’ll save dinner in a pinch!
Season in stages
Hold off on the salt until the beans are tender, early salting makes them stubbornly tough. But once they’re creamy? Go wild! I start with 1/2 tsp salt, stir, wait 5 minutes, then taste. The flavors bloom as it sits, so err on the side of under-seasoning at first.
Broth matters more than you think
That boxed vegetable broth? Taste it straight first, some brands are salt bombs, others taste like sad water. If it’s bland, toss in a bay leaf or extra garlic while simmering. Too salty? Cut it with a cup of water. Your soup is only as good as your broth! For more ideas on maximizing flavor in simple dishes, check out this rustic white bean soup with herbs.
Texture tweaks for picky eaters
Kids (or spouses) protesting “chunky stuff”? Use an immersion blender to partially puree, just a few pulses keeps it creamy but not baby food. For extra thickness, mash some beans against the pot with your spoon. Too thick? Add broth 1/4 cup at a time until it’s just right.
Leftovers are magic, but…
This soup gets better on day two, but it thickens up like crazy in the fridge. When reheating, splash in broth or water and stir like you mean it. And freeze portions flat in bags, they stack beautifully and reheat in minutes for emergency lunches! If you prefer a different method for leftovers, you might enjoy this slow cooker white bean soup recipe.
There you go, my battle-tested tricks for soup that’ll make you feel like a kitchen rockstar. Now go forth and simmer with confidence!
Protein-Packed White Bean Soup Variations
One of the best things about this soup? It’s like a culinary chameleon, ready to adapt to whatever’s in your fridge or whatever mood strikes. Here are my favorite ways to mix it up when I’m feeling creative (or just cleaning out the vegetable drawer!):
Vegetable Swaps That Actually Work
Out of carrots? No sweat! Try these easy swaps that still give you that hearty texture:
- Sweet potatoes for carrots (dice them small, they’ll melt into the broth beautifully)
- Leeks instead of onions (so fancy! Just rinse them well, gritty soup is the worst)
- Kale or spinach stirred in at the end (for extra greens, wilt them right in the hot soup)
- Butternut squash cubed small (roast it first for caramelized sweetness)
Protein Boosts Beyond Turkey Bacon
Want even more protein? These add-ins take it to the next level:
- Chicken sausage sliced into coins (brown it first for maximum flavor)
- Lentils with the beans (red ones cook fast, no soaking needed!)
- Quinoa stirred in during the last 15 minutes (hello, complete protein!)
- Chickpeas for half the white beans (they hold their shape nicely)
Spice Adventures for When You’re Bored
Same soup, totally new vibe with these seasoning twists:
- Italian style: Swap rosemary for oregano and add a Parmesan rind while simmering
- Smoky Tex-Mex: Add cumin, chili powder, and a dash of smoked paprika
- Herbes de Provence: That little jar in your spice rack? Perfect here!
- Lemon zest + dill: Bright and fresh, stir in right before serving
The moral of the story? This soup is your canvas. Raid your pantry, trust your taste buds, and make it yours. (Just maybe write down what you did if it turns out amazing, I’ve had too many “what WAS in that batch?” moments!) If you are looking for other one-pot meals, check out this one-pot garlic white bean soup recipe.