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
- Prep aromatics: Chop onion and slice scallions. Mince garlic 10 minutes before cooking to develop beneficial compounds. Seed and mince jalapeño if using.
- 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.
- 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.
- 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.
- 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.
- 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
