High-Protein Italian White Bean Soup (Vegan)

Italian white bean soup is a fast, frugal, high-protein vegetarian soup made with canned white beans, everyday vegetables, Italian herbs, and spinach. Ready in about 30 minutes, it is vegan, gluten-free, grain-free, oil-free, and delivers 14 grams of protein and 14.2 grams of fiber per generous serving.

Long before I had firm opinions about beans, I was devoted to bean soup. More specifically, I loved Campbell’s Bean with Bacon Soup, the condensed kind from the red-and-white can. It emerged as a remarkably stiff, homogeneous cylinder and resisted mixing with water, but I considered it satisfying, filling, and altogether grand.

My tastes and my ingredient list have changed, but my affection for a plain bowl of bean soup has not. Italian White Bean Soup supplies all of the satisfaction I remember in a fresher, plant-based form: tender white beans, sweet carrots, onion and celery, fragrant Italian herbs, and a generous handful of spinach.

It is also the sort of recipe I want waiting for me when the first cool evenings of fall arrive. The ingredients are inexpensive and straightforward to keep on hand, the preparation is straightforward, and dinner is ready in about 30 minutes. One generous bowl provides 14 grams of protein and more than 14 grams of fiber, making it a high-protein vegetarian soup with enough substance to stand on its own as a meal.

No oil, cream, flour, or complicated broth is needed. Mashing a portion of the beans gives the broth just enough body while keeping the soup light, rustic, and wonderfully bean-forward.

Why You’ll Love This Recipe

• High in plant protein:Each 1-and-1/2-cup serving provides 14 grams of protein.
• Exceptionally high in fiber:A serving also supplies 14.2 grams of fiber for a meal that is genuinely satisfying.
• Fast enough for a weeknight:The soup is ready in about 30 minutes from start to finish.
• Made with inexpensive staples:Canned beans, basic vegetables, dried herbs, and spinach keep the cost modest.
• Naturally suitable for many diets:The recipe is vegan (dairy-free, egg-free), vegetarian, oil-free, gluten-free, and grain-free.
• Creamy without cream:Mashed white beans thicken the broth naturally, with no dairy or flour.
• Ideal for fall meal prep:The soup reheats well and can be frozen for longer storage.

Ingredients for Italian White Bean Soup

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• Water:Use a small amount to soften the vegetables without oil and more to form the broth.
• Onion:A hefty amount adds the savory foundation to the soup. Adds Vitamin C, too.
• Carrots:Carrots add gentle sweetness, color and antioxidants to create the vegetable broth.
• Celery:One large chopped stalk contributes an aromatic, lightly earthy note.
• Dried Italian herb seasoning:Provides a convenient, pantry ready blend of familiar Italian herbs.
• Garlic powder:A quick and straightforward way to add plenty of garlic flavor without peeling or mincing fresh cloves.
• Fine sea salt and black pepper:Add a backbone of flavor to the simmering soup. Add more, to taste, as needed, when soup is complete.
• White beans:Canned white beans make the soup hearty and protein-rich. Navy beans, cannellini beans, or Great Northern beans all work well.
• Spinach:Packed cups of spinach wilt into the soup at the end, adding color and flavor.

How to Make Italian White Bean Soup

Note that the complete instructions are also in the recipe card below.

1. Soften the Vegetables.Bring 1/4 cup water to a boil in a large soup pot over medium-high heat on the stove. Add the onion, carrots, and celery. Cook, stirring often, for 7 to 8 minutes, until the vegetables begin to soften.

1. Add the Seasonings.Add the Italian herb seasoning, garlic powder, salt, and black pepper. Cook and stir for 1 minute. Briefly heating the herbs and garlic helps release their flavor before the remaining water is added.

1. Add and Mash the Beans.Add 6 cups water and all but 1 cup of the drained beans. Mash the reserved cup of beans with a fork, then stir the mashed beans into the pot. This plain step thickens the broth without cream, flour, or a lengthy cooking time.

1. Simmer.Bring the soup to a boil. Reduce the heat and simmer, uncovered, for 15 to 20 minutes, until the vegetables are tender and the broth has developed flavor and body.

1. Add the Spinach.Stir in the spinach and cook for 1 to 2 minutes, just until wilted. Taste and add more salt, pepper, or garlic powder as desired.

1. Serve.Ladle into bowls and serve hot.

Taste and Texture

This Italian white bean soup is savory, gently herby, and comforting, with a subtle sweetness from the carrots and onion. The whole beans remain tender and substantial, while the mashed beans give the broth a soft, creamy body without making it heavy. Spinach adds freshness and color at the finish.

The consistency falls between a brothy vegetable soup and a thick bean stew. It is rustic, spoonable, and filling, but still light enough to invite a second bowl.

Serving Suggestions

Serve this cozy soup as a complete lunch or dinner, or add one of the following plain accompaniments:

• Crusty bread, garlic toast, or gluten-free bread for dipping
• A crisp green salad with a sharp vinaigrette
• Vegan Parmesan or regular Parmesan for vegetarian diners
• Chopped parsley or basil
• Thinly sliced green onions or finely minced red onion
• A squeeze of lemon juice or splash of red wine vinegar to brighten the broth
• Crushed red pepper flakes for a little heat

Storage

Allow the soup to cool completely before storing it.

• Refrigerator:Transfer the soup to an airtight container and refrigerate for up to 3 days.
• Freezer:Freeze in airtight containers for up to 6 months, leaving a little room for expansion. Thaw overnight in the refrigerator.
• Reheating:Remove from the fridge and warm gently in a saucepan over medium-low heat or reheat individual portions in the microwave. The beans will continue to absorb liquid during storage, so add a splash of water if the soup becomes thicker than you prefer.

Flavor Variations

• Bright Lemon and Herb. Stir in fresh lemon juice just before serving and finish with chopped parsley or basil.
• Tomato White Bean Soup.Add 1 tablespoon tomato paste before the spinach, or add one drained 14.5-ounce can of petite-diced tomatoes during the final 5 minutes of simmering.
• Italian Broccoli.Omit the spinach. Add 2 cups finely chopped broccoli along with eh celery and carrots in Step 1.
• Rosemary Chickpea Soup.Replace part or all of the Italian seasoning with dried rosemary. Crush it between your fingers before adding it to release its aroma. Replace the white beans with canned chickpeas.
• Extra-Garlicky + Cheese-y.Replace the garlic powder with 4 teaspoons minced fresh garlic, or use a little of both. Add fresh garlic and 1/4 cup nutritional yeast with the herbs in Step 2.

Tips for Success

• Drain and rinse the canned beans well to keep the broth fresh-tasting and control the sodium.
• Cut the onion, carrots, and celery into similarly sized pieces so they soften at the same rate.
• Keep the vegetables moving while water-sautéing. Add a tablespoon or two of extra water if the pot becomes dry.
• Mash the reserved beans thoroughly. A few small pieces are fine, but a mostly smooth mash will thicken the broth most effectively.
• Simmer the soup uncovered so the flavors concentrate and the broth gains body.
• Wait until the end to make the final seasoning adjustment. Beans vary considerably in saltiness.
• Add the spinach during the final 1 to 2 minutes so it remains green and tender rather than overcooked.
• If the soup thickens after refrigeration, stir in water a little at a time while reheating.

Ingredient Substitutions

• White beans:Use navy beans, cannellini beans, Great Northern beans, butter beans or any combination of the three.
• Kitchen-made beans:Replace the canned beans with 3 and 1/2 cups (780 g) drained home-cooked white beans.
• Fresh garlic:Replace the garlic powder with 4 teaspoons minced fresh garlic. Add it with the dried herbs in Step 2.
• Spinach:Chopped kale or Swiss chard can be used instead. Add sturdier greens several minutes earlier so they have time to soften.
• Italian seasoning:Use another herb blend, such as herbes de Provence, or use a combination of dried basil, oregano, thyme, and rosemary.
• Water:Vegetable broth can replace some or all of the 6 cups water. Reduce the salt initially if the broth is salted.
• Oil option:If oil-free preparation is not needed, soften the vegetables in several teaspoons of olive oil instead of the initial 1/4 cup water.

Frequently Asked Questions

Yes. One generous 1-and-1/2-cup serving of this soup provides 14 grams of plant protein. The white beans supply nearly all of that protein while also contributing 14.2 grams of fiber per serving.

It is both vegetarian and vegan. The recipe uses beans and vegetables for substance and mashed beans in place of cream, so it contains no meat, dairy, eggs, or other animal-derived ingredients.

Navy beans, cannellini beans, and Great Northern beans all work well. Cannellini beans are larger and especially creamy, navy beans are smaller and soften readily, and Great Northern beans fall between the two. Use whichever variety you have.

Mashing 1 cup of the white beans releases their starches. Once stirred into the pot, the mashed beans give the broth a creamy body without cream, flour, or an immersion blender.

Yes. Cook the dried beans first, then measure 3 and 1/2 cups (780 g) of drained cooked white beans for the soup.

Yes. The soup can be made in advance and refrigerated in an airtight container for up to 3 days. It will thicken as it stands, so add a splash of water when reheating if needed. If you like, wait to add the spinach until the soup is reheated, so that it maintains its bright color and fresh texture (for reliable flavor).

Yes. Cool the soup completely, transfer it to airtight freezer containers, and freeze for up to 6 months. Thaw overnight in the refrigerator before reheating.

Yes, the recipe is naturally gluten-free and grain-free. As always, check the labels on packaged seasonings if cross-contact is a concern.

More Straightforward Vegan Soups to Try

• 3 Ingredient Vegan Tomato Soup {straightforward}
• Roasted Carrot White Bean Soup {3 ingredients, vegan, straightforward}
• Kale Potato & White Bean Soup {vegan, high protein}
• 3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free}
• 3-Ingredient Lentil Soup {Vegan, High Protein}