On a chilly evening, I often seek comfort in a warm bowl of soup that not only satisfies but also packs a nutritional punch. That’s how I discovered the joy of this High Protein White Bean Soup, featuring savory Italian sausage and hearty vegetables. The moment you add the garlic and herbs to the pot, the delightful aroma fills your kitchen, inviting everyone to come gather around the table.
What I love most about this soup is its incredible versatility—whether it’s a family dinner or a cozy night in, it always impresses. With protein-rich white beans and rich flavors from Tuscan kale and creamy goodness, every spoonful warms both body and spirit. Plus, it comes together in just 20 minutes, making it a go-to recipe on busy weeknights when fast food beckons but homemade goodness calls louder.
Get ready to savor each bite as we dive into this satisfying soup that’s bound to become a new favorite in your kitchen!
Why is High Protein White Bean Soup Perfect?
Comforting, this soup combines the richness of Italian sausage with the heartiness of wholesome veggies, creating a dish that feels like a warm hug. Quick and easy, it takes just 20 minutes to whip up, making it ideal for busy weeknights. Nutritious, packed with protein from white beans and fiber from kale, it’s a wholesome alternative to takeout. Crowd-pleasing, this recipe is suitable for all ages, ensuring even the pickiest eaters will love it. Whether served with crusty bread or topped with fresh herbs, this soup invites you to gather around and enjoy a comforting meal together!
High Protein White Bean Soup Ingredients
• All the goodness you need!
For the Soup
- Italian sausage – adds a savory depth of flavor and is the star of this high protein white bean soup.
- Sweet onion – brings sweetness that balances the richness of the sausage.
- Carrots – provide a pop of color and natural sweetness.
- Celery – contributes crunch and enhances the flavor base.
- Garlic – infuses the soup with warmth and aromatic goodness.
- Poultry seasoning – this blend adds a comforting herbaceous zing to the mix.
- Italian seasoning – complements the dish with a medley of Italian herbs.
- Kosher salt – enhances all the flavors for a perfectly seasoned soup.
- Black pepper – adds a subtle heat and depth.
- Red pepper flakes – a pinch for those who like a bit of spice!
For the Thickening
- Flour – helps to give the soup a rich, velvety texture.
- Gold potatoes – these creamy potatoes break down slightly and add heartiness.
- Chicken broth – the base that brings all the flavors together beautifully.
For Creaminess
- White beans – packed with protein and provide creaminess in every spoonful.
- Heavy cream – adds richness and smoothness, elevating the soup experience.
For the Greens
- Tuscan kale – enhances both nutrition and flavor with its earthy notes.
For Finishing Touches
- Red wine vinegar – brightens the soup with a tangy finish.
- Fresh herbs (parsley, chives, or basil) – sprinkle on top for a burst of freshness.
- Parmesan cheese – adds a delicious savory note when sprinkled before serving.
- Black pepper – an extra sprinkle for those who love a peppery kick!
How to Make High Protein White Bean Soup
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Brown the sausage: Start by heating a large soup pot or Dutch oven over medium-high heat. Add the Italian sausage, breaking it up with a spoon as it cooks until it’s browned and fully cooked through. Transfer it to a paper towel-lined plate, leaving behind 1-2 tablespoons of grease for flavor.
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Sauté the veggies: Next, add the diced onion, carrots, and celery to the pot. Sauté for 4-6 minutes, until the vegetables are softened and fragrant. Mix in the minced garlic, poultry seasoning, Italian seasoning, kosher salt, black pepper, and red pepper flakes, stirring for about 60 seconds to let the spices bloom.
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Thicken the base: Toss in the flour and stir well to coat the veggies. Add the cubed gold potatoes and coat them with the mixture. Pour in the chicken broth, then bring everything to a boil. After boiling, reduce heat to a simmer for 20 minutes, allowing the broth to thicken and the potatoes to become fork-tender.
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Finish the soup: Stir in the drained white beans, Tuscan kale, heavy cream, and the browned sausage. Cook just until the kale wilts down. Finish by adding the red wine vinegar and taste, adjusting with a few pinches of black pepper or salt as needed.
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Serve and enjoy: Ladle the soup into bowls while it’s hot. Top each serving with freshly grated Parmesan cheese, a sprinkle of black pepper, and fresh herbs. Don’t forget a hunk of crusty bread to savor every last drop!
Optional: Garnish with extra herbs for a fresh touch!
Exact quantities are listed in the recipe card below.
What to Serve with High Protein White Bean Soup?
Whether it’s a chilly evening or a busy weekday, crafting the perfect meal accompaniment elevates your dining experience beyond a simple bowl of soup.
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Crusty Bread: A slice of rustic bread is perfect for soaking up the rich soup, creating a satisfying combination that warms your soul.
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Garlic Breadsticks: Savory and cheesy, these breadsticks pair beautifully with the soup, adding texture and flavor that everyone will love.
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Mixed Green Salad: A fresh salad with a light vinaigrette cuts through the creaminess of the soup, sprinkling in vibrant, crunchy elements for balance.
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Roasted Vegetables: The sweetness of caramelized vegetables adds depth to the meal while enhancing the nutritious elements of the soup. Pair them with a drizzle of balsamic glaze for extra flavor!
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Cheesy Grilled Panini: A melty cheese panini elevates the comfort level, providing a delightful contrast to the hearty soup. The gooey cheese and crunchy crust will have everyone asking for seconds.
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Sparkling Water: Complement your meal with refreshing sparkling water. The effervescence cleanses your palate, making each bite of soup even more delectable.
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Red Wine: A glass of light red wine enhances the flavors of the sausage and herbs in the soup, creating a warm, inviting atmosphere around the dinner table.
These pairings not only enhance the flavors of your high protein white bean soup but also ensure a well-rounded meal that brings everyone together.
Storage Tips for High Protein White Bean Soup
Fridge: Store leftover high protein white bean soup in an airtight container for up to 3 days. Be sure to let it cool completely before sealing.
Freezer: You can freeze the soup for up to 3 months. For best results, portion it into freezer-safe containers, leaving some space at the top for expansion.
Reheating: To reheat, thaw in the fridge overnight and warm on the stove over low heat, stirring gently. Add a splash of broth or cream if the soup thickens too much during freezing.
Serving Suggestions: Consider topping with fresh herbs and a sprinkle of parmesan after reheating to refresh its flavor and presentation!
High Protein White Bean Soup Variations
Feel free to get creative and customize your soup for your taste buds or dietary needs!
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Spicy Kick: Add chopped jalapeños or a few dashes of hot sauce to the mix for a fiery twist that warms your soul. Adjust the level of spice to your liking for the perfect heat.
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Vegetarian Delight: Swap the Italian sausage for plant-based sausage or mushrooms for a hearty, meat-free option that still delivers on flavor. Don’t skip the spices; they elevate the dish wonderfully!
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Creamy Coconut: Replace the heavy cream with coconut milk for a unique, tropical flavor profile that is both creamy and delicious. This variation adds a delightful twist to your traditional soup.
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Herb-Infused: Mix in a handful of fresh herbs like thyme or oregano for an aromatic boost that enhances the soup’s depth. The fragrant blend will transport your senses straight to an Italian garden.
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Nutty Texture: Incorporate some toasted nuts like pine nuts or walnuts for an added crunch and nutty flavor. This will not only enhance the texture but also provide an extra shot of healthy fats.
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Sweet Potatoes: Substitute gold potatoes with sweet potatoes for a touch of sweetness and additional nutrition. The natural sugars balance the savory flavors beautifully.
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Lentil Boost: Add a cup of cooked lentils to increase protein and fiber content without altering the taste. These little pulses offer an added bite while enriching the soup’s heartiness.
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Zesty Lemon: Squeeze fresh lemon juice into the soup just before serving for a bright, zesty finish that lifts all the savory flavors. A splash of brightness can elevate the entire dish!
Make Ahead Options
These High Protein White Bean Soup ingredients are perfect for meal prep, allowing you to enjoy homemade goodness even on the busiest nights! You can chop the vegetables (onion, carrots, celery, and garlic) and store them in an airtight container in the refrigerator for up to 3 days. Brown the sausage a day in advance, allowing it to cool before refrigerating. When you’re ready to cook, simply sauté the prepped veggies, add the flour, potatoes, and broth, and simmer before stirring in the beans, kale, cream, and sausage. This approach not only saves time but also maintains the soup’s vibrant freshness, ensuring every bowl is just as delicious as if made fresh!
Expert Tips for High Protein White Bean Soup
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Sauté Timing: Make sure to sauté the vegetables until softened to bring out their flavors. Don’t rush this step, as it’s where the soup gains its base flavor.
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Brown the Sausage Well: Ensure the Italian sausage is nicely browned before removing it from the pot. This caramelization adds depth and richness to your high protein white bean soup.
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Thickening Consistency: If the soup is too thick, add a splash more chicken broth to reach your desired consistency. Adjusting the liquid can help balance flavors beautifully.
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Fresh Herbs at the End: Add fresh herbs right before serving to preserve their vibrant flavors and colors. This simple tip elevates the presentation and taste of your soup.
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Adjust Seasoning: Always taste your soup at the end and adjust the seasoning to your liking. Each batch can vary, so a final sprinkle of salt or pepper can make all the difference.
High Protein White Bean Soup Recipe FAQs
What type of Italian sausage should I use for this soup?
Absolutely! Any variety of Italian sausage works wonderfully, whether you prefer spicy or mild. Just keep in mind that the flavor will vary slightly depending on the sausage’s seasoning. If you’re looking for a healthier option, turkey Italian sausage is a great alternative without sacrificing flavor.
How do I store leftovers of high protein white bean soup?
For the fridge, transfer leftover soup into an airtight container and it will last up to 3 days. Make sure to let it cool completely before sealing to avoid any condensation. If you want to keep it longer, freezing is a great option!
Can I freeze this soup, and if so, how?
Very! This soup freezes beautifully. To do so, portion it into freezer-safe containers, leaving about an inch of space at the top for expansion. Seal tightly and freeze for up to 3 months. When ready to enjoy, thaw it in the fridge overnight and then reheat on the stove, adding a splash of broth or cream if needed.
What should I do if my soup turns out too thick?
Don’t worry, this is an easy fix! Simply add a bit more chicken broth or water while reheating to reach your desired consistency. Stir well and heat gently, allowing the soup to come back to the perfect velvety texture you’re looking for.
Can I adjust the recipe for dietary restrictions?
Absolutely! You can easily modify this high protein white bean soup to suit various dietary needs. For a vegetarian version, swap the Italian sausage for plant-based sausage or sautéed mushrooms. You can also use coconut milk instead of heavy cream for a dairy-free option, enhancing the richness while keeping it plant-based. Just remember to check the labels for any allergens or ingredients that may affect those with dietary restrictions.
High Protein White Bean Soup: A Comforting Bowl of Goodness
Ingredients
Equipment
Method
- Brown the sausage: Heat a large soup pot or Dutch oven over medium-high heat. Add the Italian sausage, breaking it up with a spoon until browned and cooked through. Transfer to a paper towel-lined plate, leaving 1-2 tablespoons of grease in the pot.
- Sauté the veggies: Add diced onion, carrots, and celery to the pot. Sauté for 4-6 minutes until softened. Mix in minced garlic, poultry seasoning, Italian seasoning, kosher salt, black pepper, and red pepper flakes, stirring for about 60 seconds to bloom spices.
- Thicken the base: Toss in flour and stir well to coat veggies. Add cubed gold potatoes and mix. Pour in chicken broth and bring to a boil. After boiling, reduce heat to a simmer for 20 minutes.
- Finish the soup: Stir in drained white beans, Tuscan kale, heavy cream, and browned sausage. Cook until kale wilts. Add red wine vinegar and adjust seasoning as needed.
- Serve and enjoy: Ladle the soup into bowls while hot. Top with freshly grated Parmesan, black pepper, and fresh herbs. Serve with crusty bread!