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High Protein Bean Soup - Comforting, Hearty, and Easy to Make

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Protein and Beans 1 pound lean ground turkey or chicken (or plant-based crumbles)
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) cannellini or Great Northern beans, drained and rinsed
  • Vegetables and Aromatics 1 large yellow onion, diced
  • 3 carrots, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 1 red bell pepper, diced (optional)
  • 2 cups chopped kale or baby spinach
  • Liquids and Base 1 can (14.5 oz) diced tomatoes
  • 6 cups low-sodium chicken or vegetable broth
  • 1 tablespoon tomato paste
  • Herbs, Spices, and Extras 2 teaspoons smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 1–2 tablespoons olive oil
  • 1 tablespoon red wine vinegar or apple cider vinegar
  • Salt and black pepper, to taste
  • Red pepper flakes (optional, for heat)
  • For Serving (Optional) Fresh parsley or cilantro, chopped
  • Lemon wedges
  • Grated Parmesan (or nutritional yeast for dairy-free)
  • Crusty whole-grain bread

Method
 

  1. Prep the base. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Season with a pinch of salt. Cook 6–8 minutes, stirring, until the vegetables soften and the onions turn translucent.
  2. Brown the protein. Add ground turkey to the pot. Break it up with a spoon and cook until no longer pink, about 5–7 minutes. If using plant-based crumbles, cook just until browned and heated through.
  3. Layer in flavor. Stir in garlic, tomato paste, smoked paprika, cumin, oregano, and red pepper flakes if using. Cook 1–2 minutes until fragrant and the tomato paste darkens slightly.
  4. Add liquids and beans. Pour in the diced tomatoes (with juices) and broth. Add the chickpeas, black beans, and cannellini beans, plus the bay leaf. Stir well and scrape up any browned bits from the bottom of the pot.
  5. Simmer. Bring to a gentle boil, then reduce to a simmer. Cover slightly ajar and cook 20–25 minutes to let the flavors meld. Stir occasionally.
  6. Add greens. Stir in kale or spinach. Simmer 3–5 minutes more until tender but bright green.
  7. Finish and balance. Turn off the heat. Add vinegar, then taste and adjust with salt and pepper. If you want a thicker texture, mash a few beans against the side of the pot or use an immersion blender for 5–10 seconds.
  8. Serve. Ladle into bowls. Top with parsley, a squeeze of lemon, and a light sprinkle of Parmesan or nutritional yeast, if you like.