High Protein Hearty Bean Soup
Warm up with a bowl of High Protein Hearty Bean Soup, a nourishing, flavor-packed recipe perfect for healthy eating and meal prep. This protein-rich soup features a vibrant medley of black beans, kidney beans, and chickpeas, paired with diced tomatoes, fresh spinach, and aromatic spices like cumin, thyme, and paprika. Loaded with colorful vegetables including carrots, celery, and red bell peppers, it’s a one-pot wonder that’s both satisfying and easy to prepare. Ready in under an hour, this hearty vegetarian soup is perfect for those seeking a wholesome, gluten-free meal that delivers big on taste and nutrition. Serve it piping hot, with a crusty bread or a side salad for a complete, healthy dinner.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 pieces garlic cloves, minced
- 2 medium carrot, diced
- 2 stalks celery stalk, diced
- 1 medium red bell pepper, chopped
- 1 15-ounce can canned diced tomatoes
- 6 cups vegetable broth
- 1 15-ounce can canned black beans, rinsed and drained
- 1 15-ounce can canned kidney beans, rinsed and drained
- 1 15-ounce can canned chickpeas, rinsed and drained
- 1 piece bay leaf
- 1 teaspoon cumin
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups fresh spinach, chopped
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, minced garlic, diced carrots, and diced celery. Sauté for about 5 minutes or until the vegetables are softened.
Stir in the chopped red bell pepper and cook for another 2 minutes.
Add the canned diced tomatoes and their juices, stirring to combine.
Pour in the vegetable broth and bring the mixture to a simmer.
Add the black beans, kidney beans, and chickpeas, stirring gently.
Sprinkle in the cumin, thyme, paprika, salt, and black pepper.
Add the bay leaf to the pot and simmer the soup for about 30 minutes, allowing the flavors to meld.
Remove the bay leaf from the pot and discard.
Stir in the chopped spinach and let it wilt in the hot soup for about 2 minutes.
Taste and adjust the seasoning if necessary.
Serve the soup hot, garnished with a sprinkle of fresh herbs if desired.
Nutrition Facts
Calories |
1994 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.0 g | 77% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 10.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 8067 mg | 351% | |
| Total Carbohydrate | 290.9 g | 106% | |
| Dietary Fiber | 89.4 g | 319% | |
| Total Sugars | 60.5 g | ||
| Protein | 89.6 g | 179% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1023 mg | 79% | |
| Iron | 31.3 mg | 174% | |
| Potassium | 8392 mg | 179% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
