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–+ servings
High Protein White Bean Soup

High Protein White Bean Soup

This cozy and hearty white bean soup blends protein-rich cannellini beans, savory Italian sausage, and fresh spinach for a deeply satisfying bowl — perfect for chilly evenings or healthy fall dinners.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner, Soup
Cuisine: American, Healthy
Calories: 410
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1 lb Italian sausage (casings removed)
  • 1 large onion, chopped
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 4 cloves garlic, minced
  • 6 cups chicken broth
  • 2 cans (15 oz each) cannellini beans, rinsed and drained
  • 1 can (14.5 oz) diced tomatoes, undrained
  • 1/2 tsp thyme (dried or fresh)
  • 1/4 tsp red pepper flakes (optional)
  • 2 cups spinach, roughly chopped
  • salt and pepper to taste
  • Parmesan cheese, for garnish (optional)

Equipment

  • Dutch oven
  • wooden spoon
  • knife
  • cutting board
  • measuring cups and spoons
  • can opener

Method
 

  1. Heat olive oil in a Dutch oven over medium-high heat. Add sausage and cook until browned, breaking it up with a spoon. Drain excess fat.
  2. Add onion, carrots, and celery. Cook for 8 to 10 minutes until softened. Stir in garlic and cook for one more minute.
  3. Add broth, beans, tomatoes, thyme, and red pepper flakes. Stir well and bring to a gentle simmer.
  4. Cover and cook for 20 to 30 minutes to allow flavors to blend.
  5. Stir in spinach and let it wilt for 2 to 3 minutes.
  6. Season with salt and pepper. Ladle into bowls and garnish with Parmesan if desired.

Nutrition

Calories: 410kcalCarbohydrates: 28gProtein: 29gFat: 22gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 55mgSodium: 930mgPotassium: 880mgFiber: 6gSugar: 5gVitamin A: 5800IUVitamin C: 14mgCalcium: 150mgIron: 4mg

Notes

For a vegetarian version, skip the sausage and add extra beans or cooked quinoa. Stir in a bit of cooked farro or mash some beans for a creamier texture. Add spinach at the end to avoid overcooking. This soup also works beautifully in a slow cooker.

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