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–+ servings

Rich High-Protein Bean Soup

This comforting bean soup combines hearty ingredients for a rich, high-protein meal perfect for chilly evenings or unexpected guests.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: American, Comfort Food
Calories: 250
Ingredients Method Nutrition Notes

Ingredients
  

Base Ingredients
  • 1 tablespoon olive oil Extra virgin preferred for flavor
  • 1 large onion, chopped Yellow onion is a go-to
  • 2 cloves garlic, minced Use more if needed for stronger flavor
  • 1 medium carrot, diced Adds sweetness and color
  • 2 stalks celery, diced Provides crunch
  • 1 can chopped tomatoes Aldi's preferred for quality
  • 4 cups vegetable broth Homemade if possible, otherwise store-bought
  • 2 cans beans (black, kidney, or mixed) Mixed beans add color
  • 1 teaspoon cumin Adds warm, earthy flavor
  • 1 teaspoon smoked paprika Don’t skip this for depth
  • to taste Salt & pepper Start with a pinch and adjust later
  • 1 cup kale or spinach For added health benefits
  • 1/2 large lemon, juiced Brightens the whole soup
  • optional fresh herbs for garnish Cilantro or parsley when available

Method
 

Preparation
  1. Heat the olive oil in a large pot over medium heat.
  2. Add the chopped onion, garlic, carrot, and celery to the pot and sauté for about 5–7 minutes until softened.
  3. Stir in the chopped tomatoes, broth, and spices (cumin, smoked paprika, salt, and pepper).
  4. Bring the soup to a boil, then reduce the heat and allow it to simmer for 20 minutes.
  5. Add in the drained beans and kale or spinach, and simmer for another 5 minutes until the greens wilt.
  6. Stir in the lemon juice and adjust seasoning to taste.

Nutrition

Serving: 1gCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 6gSaturated Fat: 1gSodium: 500mgFiber: 10gSugar: 5g

Notes

Leftovers taste even better; store in airtight containers in the fridge for up to one week. Can be frozen for a couple of months. Wine pairing suggested while cooking.
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