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Creamy Bean & Greens High-Protein Soup (30g Per Serving!)


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  • Author: Evelyn Marcella Rivera
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Description

What You’ll Need: Ingredients. A nutrient-dense, dairy-free creamy soup powered by white beans, greens, hemp hearts, and fresh basil—finished with bright lemon. Optional edamame boosts protein to ~30 g per serving.


Ingredients

Units Scale

Base & Vegetables

  • 2 Tbsp vegetable broth, water, or olive oil (for sautéing aromatics)
  • 1 medium white or yellow onion, chopped
  • 6 scallions, sliced (green and white parts)
  • 4 cloves large fresh garlic, minced (mince 10 minutes before cooking)
  • 1 medium jalapeño, minced (optional) (seeded for less heat)
  • 5 cups collard greens or kale, stems removed (packed)

Liquids & Beans

  • 5 cups vegetable broth or water
  • 4 1/2 cups cooked white beans (cannellini or Great Northern) (or 3 (15-oz) cans, drained & rinsed)

Creaminess & Seasoning

  • 2/3 cup hemp hearts (or soaked raw cashews/sunflower seeds)
  • 2 cups fresh basil leaves (packed; divided if you want some for garnish)
  • 2 Tbsp mellow white miso
  • 1 1/2 tsp dried marjoram or thyme
  • 3/4 tsp mustard powder
  • 3/4 tsp long pepper or black pepper
  • ~2 Tbsp fresh lemon juice (from 1 lemon)
  • 1/2 tsp lemon zest (from 1 lemon)
  • salt (to taste)

Optional Protein Boost

  • 1 cup frozen shelled edamame, thawed

Instructions

  1. Prep aromatics: Chop onion and slice scallions. Mince garlic 10 minutes before cooking to develop beneficial compounds. Seed and mince jalapeño if using.
  2. Sauté base: In a large saucepan or Dutch oven, heat 2 Tbsp broth/water or olive oil over medium-high. Add onion, scallions, and jalapeño; sauté ~5 minutes until translucent. Stir in garlic and cook 1 minute until fragrant.
  3. Wilt greens & simmer: Add collard greens/kale, 5 cups broth, and white beans (plus edamame if using). Bring to a simmer and cook ~10 minutes until greens are tender.
  4. Off heat, season & enrich: Remove from heat. Stir in hemp hearts (or soaked cashews/sunflower seeds), basil, white miso, marjoram/thyme, mustard powder, pepper, lemon zest, and lemon juice.
  5. Blend to creamy: Carefully blend with an immersion or high-speed blender until silky (or to desired texture). Taste and adjust salt, pepper, or lemon.
  6. Serve: Ladle into bowls. Optional garnish: swirl of vegan yogurt and sprinkle of parsley–caper–hemp heart mix.

Notes

Protein-packed & dairy-free: Hemp hearts add creaminess and complete proteins; blending with beans yields a velvety texture without cream. For meal prep, this soup thickens as it chills—thin with a splash of broth when reheating.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Main Course, Soup
  • Cuisine: American, Plant-Based

Nutrition

  • Calories: 480
  • Fat: 18
  • Saturated Fat: 2
  • Carbohydrates: 55
  • Fiber: 18
  • Protein: 30