Protein-Packed White Bean Spinach Soup – Comforting, Simple, and Satisfying

This White Bean Spinach Soup is the kind of meal that warms you up and fills you up without weighing you down. It’s hearty enough for lunch or dinner, yet light and clean in flavor. The creamy texture comes from blended white beans, not dairy, and the spinach adds a fresh finish.

It’s quick to make, budget-friendly, and great for meal prep. If you want a simple, wholesome soup that delivers protein and comfort in one bowl, this is it.

Protein-Packed White Bean Spinach Soup - Comforting, Simple, and Satisfying

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings 6 servings

Ingredients

  

• Olive oil – 2 tablespoons
• Yellow onion – 1 medium, diced
• Carrots – 2 small, diced (optional but adds sweetness)
• Celery – 2 stalks, diced
• Garlic – 3–4 cloves, minced
• White beans – 2 cans (15 oz each) cannellini or great northern, drained and rinsed
• Low-sodium vegetable or chicken broth – 4 cups
• Fresh spinach – 4–5 cups loosely packed (about 5 oz)
• Bay leaf – 1
• Dried thyme – 1 teaspoon
• Dried oregano – 1 teaspoon
• Smoked paprika – 1/2 teaspoon (optional, for depth)
• Lemon juice – 1–2 tablespoons, to finish
• Salt and black pepper – to taste
• Red pepper flakes – pinch, optional
• Parmesan rind – optional, if not keeping it vegan (adds umami)

Instructions

 

• Sweat the aromatics. Warm the olive oil in a large pot over medium heat. Add onion, carrots, and celery with a pinch of salt. Cook 5–7 minutes, stirring occasionally, until soft and lightly golden.
• Add garlic and spices. Stir in the garlic, thyme, oregano, and smoked paprika. Cook 30–60 seconds until fragrant. Don’t let the garlic brown.
• Build the base. Add the white beans, broth, bay leaf, and Parmesan rind if using. Bring to a gentle boil, then reduce to a simmer. Cook 10–12 minutes to let the flavors mingle.
• Blend for creaminess. Remove the bay leaf (and rind). Use an immersion blender to puree about half the soup in the pot. Aim for a mix of creamy and chunky. If you prefer, transfer 2–3 cups to a blender, puree, then return it to the pot.
• Stir in the spinach. Add the spinach and let it wilt for 2–3 minutes. It will shrink quickly and turn a vibrant green.
• Finish and season. Stir in lemon juice. Taste and adjust with salt, black pepper, and red pepper flakes. If it tastes flat, add another splash of lemon or a pinch more salt.
• Serve. Ladle into bowls and finish with a drizzle of olive oil, grated Parmesan, or a sprinkle of fresh herbs if you like.

What Makes This Special

This soup keeps things simple while checking all the boxes: flavor, nutrition, and practicality. White beans bring plant-based protein and fiber, creating a creamy base without cream.

Spinach adds a burst of color and nutrients, while garlic, onion, and herbs keep the flavor clean and savory.

It’s also incredibly adaptable. You can blend it super smooth for a velvety soup, or leave some beans whole for a rustic feel. It stores well, freezes well, and tastes even better the next day.

That’s weeknight win material.

What You’ll Need

• Olive oil – 2 tablespoons
• Yellow onion – 1 medium, diced
• Carrots – 2 small, diced (optional but adds sweetness)
• Celery – 2 stalks, diced
• Garlic – 3–4 cloves, minced
• White beans – 2 cans (15 oz each) cannellini or great northern, drained and rinsed
• Low-sodium vegetable or chicken broth – 4 cups
• Fresh spinach – 4–5 cups loosely packed (about 5 oz)
• Bay leaf – 1
• Dried thyme – 1 teaspoon
• Dried oregano – 1 teaspoon
• Smoked paprika – 1/2 teaspoon (optional, for depth)
• Lemon juice – 1–2 tablespoons, to finish
• Salt and black pepper – to taste
• Red pepper flakes – pinch, optional
• Parmesan rind – optional, if not keeping it vegan (adds umami)

Step-by-Step Instructions

1. Sweat the aromatics. Warm the olive oil in a large pot over medium heat. Add onion, carrots, and celery with a pinch of salt. Cook 5–7 minutes, stirring occasionally, until soft and lightly golden.
2. Add garlic and spices. Stir in the garlic, thyme, oregano, and smoked paprika.

   Cook 30–60 seconds until fragrant. Don’t let the garlic brown.

3. Build the base. Add the white beans, broth, bay leaf, and Parmesan rind if using. Bring to a gentle boil, then reduce to a simmer.

   Cook 10–12 minutes to let the flavors mingle.

4. Blend for creaminess. Remove the bay leaf (and rind). Use an immersion blender to puree about half the soup in the pot. Aim for a mix of creamy and chunky.

   If you prefer, transfer 2–3 cups to a blender, puree, then return it to the pot.

5. Stir in the spinach. Add the spinach and let it wilt for 2–3 minutes. It will shrink quickly and turn a vibrant green.
6. Finish and season. Stir in lemon juice. Taste and adjust with salt, black pepper, and red pepper flakes.

   If it tastes flat, add another splash of lemon or a pinch more salt.

7. Serve. Ladle into bowls and finish with a drizzle of olive oil, grated Parmesan, or a sprinkle of fresh herbs if you like.

Keeping It Fresh

This soup holds up well for a few days. The flavors deepen, and the texture stays silky. It’s perfect for making ahead on a Sunday and enjoying throughout the week.

• Fridge: Store in airtight containers for up to 4 days.
• Freezer: Cool completely, then freeze up to 3 months.

  Leave a little headspace for expansion.

• Reheat: Warm gently on the stovetop or in the microwave, stirring occasionally. Add a splash of water or broth if it thickens.
• Spinach tip: If you plan to freeze, consider adding fresh spinach when reheating so it keeps its color and texture.

Why This is Good for You

• Protein and fiber: White beans are loaded with both, helping keep you full and steadying energy levels.
• Iron and folate: Beans and spinach bring essential micronutrients that support energy and overall health.
• Heart-healthy fats: A little olive oil provides flavor and beneficial fats.
• Low on heavy ingredients: No cream, minimal oil, and lots of plants. It’s satisfying without being heavy.

If you want to increase protein further, you can add shredded chicken or a can of lentils.

The base is flexible and supports add-ins well.

Pitfalls to Watch Out For

• Under-seasoning: Beans need enough salt and acid. Taste at the end and adjust with salt and lemon.
• Burning the garlic: Garlic turns bitter quickly. Add it after the veggies soften and cook briefly.
• Over-blending: Puree only part of the soup if you want texture.

  Fully blending is fine, but it can become too thick if you’re not careful.

• Too thick or too thin: Adjust with broth or water to reach your preferred consistency. Beans absorb liquid as they sit.
• Spinach color: Add spinach at the end to keep it bright green instead of dull and overcooked.

Recipe Variations

• Lemony Tuscan Twist: Add extra lemon zest, fresh rosemary, and finish with grated Parmesan and cracked black pepper.
• Spicy Sicilian Style: Stir in a teaspoon of Calabrian chili paste and top with chili oil.
• Herb-Forward: Finish with fresh parsley and basil for a greener, brighter bowl.
• Chicken and Bean: Add 2 cups shredded rotisserie chicken for extra protein and heartiness.
• Sausage Boost: Brown Italian chicken or turkey sausage with the onions for a meatier version.
• Grain Add-In: Stir in cooked farro, brown rice, or small pasta to make it more substantial.
• Creamier (Still Dairy-Free): Add 1/2 cup unsweetened cashew cream or blend in an extra cup of beans.
• Smoky Vegan: Use smoked paprika, a splash of liquid smoke, and finish with nutritional yeast.

FAQ

Can I use dried beans instead of canned?

Yes. Soak 1 cup dried white beans overnight, then simmer in fresh water until tender (about 60–90 minutes).

Use 3 cups cooked beans in the recipe. Keep in mind you’ll need to season a bit more since dried beans are unseasoned.

What can I use instead of spinach?

Kale, Swiss chard, or baby arugula all work. For kale, remove stems and simmer a few extra minutes to soften.

Chard cooks quickly and behaves like spinach.

How do I make it completely vegan?

Use vegetable broth and skip the Parmesan rind. If you want extra umami, add a teaspoon of white miso or a tablespoon of nutritional yeast at the end.

Can I make this in a slow cooker?

Yes. Sauté the onion, carrots, celery, and garlic first for best flavor.

Add everything except spinach to the slow cooker and cook on Low for 6–7 hours or High for 3–4. Blend part of it, then stir in spinach to wilt before serving.

How can I thicken the soup without blending?

Mash some of the beans against the side of the pot with a spoon or potato masher. You can also simmer uncovered for a few extra minutes to reduce and thicken naturally.

What goes well on the side?

Crusty bread, a simple green salad with lemon vinaigrette, or toasted garlic bread make great companions.

If you want more protein, serve with grilled chicken or a chickpea salad.

Is this freezer-friendly?

Very. Freeze in single portions for easy lunches. For best color, add fresh spinach after thawing and reheating, though it freezes fine as-is too.

How do I make it kid-friendly?

Blend the soup smoother, skip the red pepper flakes, and add a little grated Parmesan on top.

Serving it with buttered toast for dipping also helps.

Final Thoughts

Protein-Packed White Bean Spinach Soup is everything you want in a weeknight recipe: easy, nourishing, and full of flavor. It comes together with pantry staples and a handful of fresh ingredients, and it invites you to tweak it to your taste. Keep it simple, or make it your own with a few add-ins.

Either way, you’ll wind up with a cozy bowl that feels good and tastes even better the next day.