Quick & Easy High-Protein Creamy Vegan White Bean & Greens Soup (Gluten-Free & Dairy-Free)

2周前

Craving a cozy, nourishing meal that's both satisfying and packed with plant-based goodness? This Quick & Easy High-Protein Creamy Vegan White Bean & Greens Soup is your answer! Perfect for a busy weeknight or a comforting weekend lunch, this recipe transforms humble ingredients into a flavorful, protein-boosting powerhouse.

Originally inspired by a super greens soup, abillion user iszy discovered the magic of white beans for their mild flavor and incredibly creamy texture. While the original recipe called for butter beans, iszy found that cannellini beans are a fantastic, accessible substitute, creating a wonderfully smooth base when blended and a delightful crispy topping when roasted. If you're looking for an effortless way to boost your protein intake with a delicious, dairy-free, and gluten-free soup, you've come to the right place. This recipe is designed for ease, making healthy eating simple and enjoyable!

Ingredients laid out for White Bean & Greens Soup

What Makes This Soup So Special?

This isn't just any soup; it's a culinary hug in a bowl that solves several common mealtime dilemmas:

High Protein, Plant-Based: Tired of bland vegan meals? White beans are an excellent source of plant-based protein, helping you feel full and energized.
Effortlessly Creamy: Thanks to blended cannellini beans, you achieve a luscious, velvety texture without any dairy or heavy creams. It's comfort food at its finest!
Quick & Convenient: Utilizing canned beans means less prep time, making this an ideal solution for those busy evenings.
Versatile & Adaptable: Easily swap out greens or add extra veggies based on what you have on hand. It's a fantastic way to use up fresh produce.
Budget-Friendly: Made with pantry staples and common vegetables, this soup is economical and won't break the bank.

Whether you're new to vegan cooking, a seasoned plant-based eater, or simply looking for a wholesome and flavorful soup, this recipe is tailored for you. It's an ideal choice for meal prepping too!

Ingredients

2 tablespoons olive oil, divided
1 can (15 ounces) cannellini beans, rinsed and drained (about 1.5 cups)
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth (ensure gluten-free for GF version)
5 ounces fresh baby spinach (or kale, Swiss chard), roughly chopped
½ teaspoon salt, or to taste
¼ teaspoon black pepper, or to taste
Optional: 2 tablespoons nutritional yeast for cheesy flavor
Optional toppings: a sprinkle of red pepper flakes, fresh parsley, or a drizzle of extra olive oil.

Equipment

Large pot or Dutch oven
Baking sheet
Blender (immersion blender or standard blender)

Instructions

Prepare Crispy Beans: Preheat your oven to 400°F (200°C). On a baking sheet, toss half of the rinsed and drained cannellini beans with 1 tablespoon of olive oil, a pinch of salt, and pepper. Roast for 15-20 minutes, or until golden brown and crispy. Set aside for topping.
Sauté Aromatics: In your large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
Simmer Soup Base: Add the remaining half of the cannellini beans and vegetable broth to the pot. Bring to a simmer, then reduce heat and let it gently cook for 5 minutes.
Add Greens & Blend: Stir in the chopped baby spinach (or other greens) and cook until wilted, about 2-3 minutes. Remove the pot from the heat.
- For Creamy Texture: Carefully transfer about 2-3 cups of the soup mixture to a blender (or use an immersion blender directly in the pot). Blend until completely smooth and creamy.
- Return to Pot: Pour the blended mixture back into the pot with the remaining soup. Stir well to combine.
Season & Serve: Season the soup with salt, black pepper, and optional nutritional yeast. Heat gently for another minute or two, ensuring it's warmed through but not boiling. Ladle into bowls and top generously with the crispy roasted cannellini beans. Enjoy immediately!

Creamy Vegan White Bean & Greens Soup in a bowl

Variations & Adaptations

Greens Power-Up: Don't limit yourself to spinach! Try hearty greens like kale or Swiss chard. Just add them earlier in step 4 and let them simmer a bit longer to tenderize.
Spice It Up: Add a pinch of red pepper flakes with the garlic for a subtle kick, or a dash of your favorite hot sauce to the finished soup.
Add More Veggies: Sauté diced carrots or celery with the onion for added depth and nutrients.
Smoky Flavor: A tiny hint of smoked paprika can add a wonderful smoky undertone.
Make it "Cheesy": For an extra cheesy flavor, stir in more nutritional yeast at the end.
Gluten-Free & Dairy-Free: This recipe is naturally both! Just ensure your vegetable broth is certified gluten-free.

Tips & Hacks for the Perfect Soup

Bean Roasting Hack: For extra crispy roasted beans, ensure they are completely dry before tossing with oil and roasting. Pat them well with a paper towel!
Batch Cooking & Freezing: This soup is fantastic for meal prep! Make a double batch and store individual portions in airtight containers in the fridge for up to 4 days, or freeze for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop or in the microwave.
Texture Control: For a thinner soup, add a little more vegetable broth until you reach your desired consistency. For a thicker soup, cook a bit longer to reduce, or blend a larger portion of the beans.
No-Waste Tip: If you have leftover leafy greens that are starting to wilt, this soup is the perfect place to use them up!

Embrace the delicious versatility of white beans and greens with this simple yet satisfying recipe. Give this High-Protein Creamy Vegan White Bean & Greens Soup a try tonight! Share your creations and let us know your favorite variations on abillion.