White beans are a delicious legume full of protein and fiber. They’re also amazing sources of antioxidants and they provide lots of detoxifying molybdenum, which makes them a great addition to your meals. Plus, they’re very tasty.
Their delicate flavor makes them a great addition to a variety of dishes. They’re super versatile, and work in so many delicious recipes, and one of my favorite ways to use them is in soups, as I think they make an excellent soup ingredient.
They can make soups extra creamy without the added dairy, which is especially good for those who are on a dairy-free diet but still want the creaminess in dishes, and they add a nice nutty flavor.
That’s why I definitely recommend adding white beans to your healthy food grocery list!
You can use any white beans you like – white kidney beans, cannellini beans, navy beans, great northern beans, and so on.
In this post, I’m sharing a roundup of soup recipes that you can make using white beans, so you can add a delicious white bean soup to your weekly recipe rotation.
5 White Bean Soup Recipes
White Bean Chicken Soup
495 calories
Ingredients
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2 cups Leafy greens, kale, raw – 20 calories
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½ Onion, yellow – 27.5 calories
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1 Carrots, whole, medium – 25 calories
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6 oz Chicken breast, boneless, skinless, raw – 190 calories
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½ cup Celery stalks, chopped in half – 8 calories
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½ cup Beans & legumes, White, cooked – 110 calories
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1 cup Broth, chicken or beef (cups) – 35 calories
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¼ tsp Pepper – 0 calories
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¼ tsp Oregano – 0 calories
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1 tsp Garlic, minced (tsp) – 0 calories
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⅔ Tbsp Olive oil (Tbsp) – 79.73 calories
Instructions
Step 1: This recipe works best when making 2-3 servings at once.
Step 2: Cube chicken breast. Dice onions, carrots, celery.
Step 3: Spray a pan with an oil spray, cook chicken for 8-10 minutes on medium heat, until cooked through.
Step 4: Add oil to a pot.
Step 5: Add in garlic, celery, carrot, onion, and spices – cook for 6-7 minutes on low heat, stirring occasionally.
Step 6: Add in broth, kale, beans, and chicken – cook on low heat for ~10 minutes, or until desired temperature.
Step 7: Pour into a bowl, serve.
No chicken? Use tofu or a meat substitute.
Note: I’m using white beans here, but any bean you have is fine.
Note: 2/3 Tbsp = 2 tsp oil.
Easy Minestrone Soup
STARCH
418 calories
Ingredients
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1 Carrots, whole, medium – 25 calories
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½ cup Celery stalks, chopped in half – 8 calories
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½ Onion, yellow – 27.5 calories
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¾ cup Broth, vegetable (cups) – 11.25 calories
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1 Uncured bacon, slice – 44 calories
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6 oz Chicken breast, boneless, skinless, raw – 190 calories
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½ cup Beans & legumes, kidney beans or white kidney beans, cooked – 112 calories
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⅛ tsp Garlic salt – 0 calories
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¼ tsp Pepper – 0 calories
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¼ tsp Basil, dried – 0 calories
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¼ tsp Oregano – 0 calories
Instructions
Step 1: Spray a pan with an oil spray.
Step 2: Cut chicken and bacon into small pieces.
Step 3: Cook for ~10 minutes on medium-low heat, stirring occasionally, until both have cooked through.
Step 4: Spray the bottom of a pot with an oil spray.
Step 5: Add in carrots (diced), onion (diced), and celery (diced) – cook for ~6-7 minutes, stirring occasionally. Add in seasonings.
Step 6: Add in broth, chicken, bacon and beans.
Step 7: Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
No chicken? Use tofu or more beans. No bacon? Use turkey bacon, soy bacon, or oil instead.
White Chicken Chili
464 calories
Ingredients
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6 oz Chicken breast, boneless, skinless, raw – 190 calories
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⅓ cup Broth, chicken or beef (cups) – 11.55 calories
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½ cup Beans & legumes, White, cooked – 110 calories
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¼ cup Salsa verde – 16 calories
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½ Onion, yellow – 27.5 calories
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1 Carrots, whole, medium – 25 calories
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¼ cup Celery stalks, chopped in half – 4 calories
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2 tsp Olive oil (tsp) – 80 calories
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¼ tsp Salt – 0 calories
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¼ tsp Pepper – 0 calories
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⅛ tsp Cumin – 0 calories
Instructions
Step 1: Dice onion, carrot, and celery. Rinse & drain beans. Cut chicken into bite-sized pieces.
Step 2: Add olive oil to a pot.
Step 3: Turn heat to m
edium, add in onion, carrots, and celery.
Step 4: Stir fry until fragrant (you’ll know) ~3 minutes.
Step 5: Add in the rest of the ingredients to the pot (chicken, beans, broth, salsa verde, and seasonings).
Step 5: Turn heat to low, let simmer ~8 minutes (or more!).
No chicken? Use more beans.
Note: I’m using white beans here, but any type of bean is fine.
Mediterranean White Bean Soup
This classic white bean soup calls for olive oil, onions, garlic, carrots, celery, vegetable broth, lots of herbs and seasonings, white beans (of course), baby spinach, and freshly grated parmesan cheese (for topping).
It requires putting olive oil in a large pot, sauteing a part of your veggies on medium heat, adding other veggies, beans, and broth, and simmering everything for a while. The prep time takes less than 15 minutes, so this is a really easy recipe that requires basic ingredients and not a lot of work.
Find the recipe here: https://feelgoodfoodie.net/recipe/white-bean-soup/
Creamy White Bean Soup
This creamy white bean soup is another delicious version that you should definitely try out! It has similar ingredients as the rest of the recipes (extra virgin olive oil, white beans, onions, carrots, garlic, etc.), plus some additions like a bay leaf, rep pepper flakes, Italian seasonings, lemon juice, lemon zest, etc.
The difference between this recipe and the rest of them is that this recipe actually calls for pureeing a part of the soup (using a regular blender or an immersion blender) and then mixing it with the unblended part of the soup, so it’s extra creamy!
It’s definitely a delicious variation you should try out. Find the recipe here: https://www.eatingwell.com/recipe/7939867/creamy-white-bean-soup/
