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Hello Reader,
When the weather cools down, soup is my go-to dinner. It’s easy, it reheats well, and it’s a great way to get protein and vegetables in one bowl.
This white bean soup is one I recommend to busy clients all the time, and I’m sharing it two ways: with chicken, or fully vegan.
Why it works:
- Protein in every bowl. Chicken and beans, or lentils and beans for the vegan version, make this filling enough to be a full meal.
- Fiber from beans and vegetables. That helps keep you satisfied longer.
- Flexible. Swap the spinach for kale, and use what’s already in your fridge.
White Bean Soup (serves 6)
Base ingredients (both versions)
- 1 tbsp olive oil
- 1 onion, diced
- 3 carrots and 3 celery stalks, diced
- 4 garlic cloves, minced
- 1 tsp dried thyme and 1 bay leaf
- 2 cans (15 oz) white beans, drained and rinsed
- 5 oz baby spinach
- Juice of 1 lemon
- Salt and pepper, to taste
Add for the chicken version
- 1.5 lb boneless, skinless chicken breast or thighs
- 6 cups low-sodium chicken broth
Add for the vegan version
- 1 cup dry red lentils, rinsed
- 7 cups low-sodium vegetable broth
- Optional: 1-2 tbsp nutritional yeast, stirred in at the end for a savory, “cheesy” flavor
Directions (chicken version)
- Heat the oil in a large pot. Cook the onion, carrots, and celery for about 5 minutes. Add the garlic for 1 minute.
- Add the chicken broth, chicken, thyme, and bay leaf. Bring to a boil, then simmer for 15-20 minutes until the chicken reaches 165°F.
- Remove the chicken, shred it, and return it to the pot with the beans. Simmer 5-10 minutes.
- Stir in the spinach until wilted, then add the lemon juice, salt, and pepper. Remove the bay leaf.
Directions (vegan version)
- Heat the oil in a large pot. Cook the onion, carrots, and celery for about 5 minutes. Add the garlic for 1 minute.
- Add the vegetable broth, red lentils, thyme, and bay leaf. Bring to a boil, then simmer for 15-20 minutes until the lentils are soft.
- Add the beans and simmer 5-10 minutes.
- Stir in the spinach until wilted, then add the lemon juice, salt, and pepper. Remove the bay leaf.
Storage tip: Cool leftovers quickly and refrigerate within 2 hours. Either version keeps 3-4 days in the fridge or up to 3 months in the freezer. The lentils will thicken the vegan soup as it sits, so add a splash of broth or water when reheating.
Your one thing this week:
Make a pot on Sunday and portion it into containers for lunches.
Need more meals like this?
I create simple, personalized meal plans for my clients, including plant-based ones. Let’s talk about yours.
P.S. Hit reply and tell me what you’d put in your soup.
To fueling well,
Leonila Campos, MBA, RD
Fueled by Leo, Inc.
Phone: 559-512-0404
Email: fueledbyleo@gmail.com
Fresno, CA
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