High-Protein Soup with Super Greens and Beans

There’s nothing quite like a warm bowl of soup to chase away the chill of a crisp evening, especially when it’s packed with protein and nutrients. This Super Greens and Beans Soup isn’t just cozy—it’s a powerhouse of plant-based goodness, featuring ingredients like butterbeans and fresh veggies that come together to deliver an impressive 20 grams of protein per serving. As you ladle this vibrant green soup into bowls, you’ll catch a whiff of the fragrant herbs mingling with the creamy coconut milk, setting the perfect tone for a nourishing meal that the whole family will love.

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Why This Super Greens and Beans Soup Never Fails

Let’s be honest: sometimes we all need a meal that’s not only quick to prepare but also mega delicious and healthy. This Super Greens and Beans Soup delivers on all fronts—crafted to be both a satisfying meal and a conversation starter, it’s perfect for those busy weeknights or lazy Sunday afternoons. Plus, it’s incredibly versatile, meaning you can serve it as a succulent starter or a hearty main dish. Either way, you’re in for a treat!

The Essentials

• 1 broccoli, stems and florets (350g), chopped
• 1 large courgette, sliced into ½ moons
• 1 green pepper, in chunks
• 1 leek, thickly sliced
• 4 garlic cloves, peeled
• 4 sprigs fresh thyme
• 3 tbsp olive oil, divided
• 2 tins butterbeans, drained (480g)
• 160g peas, thawed
• 4 stems fresh basil
• 1 tin (400ml) light or full-fat coconut milk
• 1 lemon, juiced (2 tbsp)
• 2 tbsp nutritional yeast
• 2 tbsp (30ml) tahini
• 1 tbsp miso paste
• 300-400ml vegetable stock
• Salt and pepper
• 4 tbsp thick coconut yogurt
• Olive oil, chili flakes, vegan parmesan cheese, and bread for serving

Let’s Cook

1. Preheat the oven to 160Fan/180ºC and prepare all the vegetables.
2. Into a large roasting tin, add the broccoli, courgette, pepper, leek, garlic, and thyme. Drizzle over 2 tbsp olive oil and season with salt and pepper. Roast for 30 minutes, tossing well every 10 minutes (so that the broccoli florets don’t burn), until tender.
3. At the same time, drain and pat dry one tin of the beans and lay them out on a roasting tray. Drizzle with 1 tbsp olive oil and some salt and pepper. Roast for 25-30 minutes until crispy and tender.
4. Meanwhile, thaw the peas, drain the beans, and prepare the stock.
5. To make the soup, allow the roasted vegetables to cool down for 20 minutes. Reserve a few small broccoli florets for serving and keep a few peas to one side. Pour the remaining vegetables into a blender jug with the peas, basil, second tin of drained butterbeans, coconut milk, lemon juice, nutritional yeast, tahini, miso, and stock (or water). Blend until really smooth and creamy, adding more or less liquid as desired.
6. To serve, warm the soup back up in a saucepan and ladle into bowls. Spoon over some coconut yogurt and top with the reserved broccoli florets, extra peas, and roasted beans, if you like. Add a drizzle of olive oil, some chili flakes, extra herbs, and grated vegan cheese for flair.
7. Eat straight away or allow to cool and keep in the fridge for 2-3 days in sealed containers or in the freezer for 1 month. Allow to defrost before warming back up.

Nutrition Breakdown

This hearty soup is as nourishing as it is delicious. Each serving contains approximately 350 calories, 20 grams of protein, 40 grams of carbohydrates, 12 grams of fat, and 10 grams of fiber. That’s a balanced offering that satisfies without overloading you. Packed with vitamins and minerals from the colorful vegetables, this soup supports a healthy lifestyle, boosting your immunity and energy levels.

Perfect Pairings

Serve this Super Greens and Beans Soup alongside a crusty slice of whole-grain bread or a fresh green salad for a complete dining experience. For a seasonal twist, consider pairing it with a warm, roasted pumpkin salad in the fall or a lighter arugula salad drizzled with lemon vinaigrette in the spring. Either way, you’ve got a meal that’s both nourishing and Instagram-worthy!

How to Store It Right

This soup stores beautifully in the fridge for up to three days in a sealed container. For longer preservation, freeze the soup for up to one month. When ready to enjoy, simply defrost overnight in the refrigerator or use the microwave on a low setting. To keep your soup fresh, a quick reheat with a splash of stock or water can help revive its creamy texture.

Expert Tips

1. Roasting the veggies: Ensure they’re well-coated in oil and spices for an enhanced flavor profile.
2. Texture tweaking: If you prefer a more rustic soup, pulse your blender briefly to retain some chunky bits of vegetables.
3. Bright flavors: A squeeze of fresh lemon juice before serving can add an incredible brightness to your soup.
4. Garnishing: Fresh herbs like cilantro or chives can elevate the presentation and flavors dramatically.
5. Batch cooking: Double the recipe and freeze half for busy nights when you want a nutritious meal without the effort.

Flavor Experiments

Looking to jazz things up a bit? Here are a few suggestions:

• Seasonal Twist: Add diced sweet potatoes during roasting in autumn for a naturally sweet element.
• Gourmet Variation: Stir in sautéed mushrooms and a splash of truffle oil for an upscale flavor profile.
• Playful Option: Blend in a handful of spinach or kale for a pop of color and extra nutrients without compromising flavor.

Learn from My Mistakes

• Not roasting long enough: If your vegetables aren’t caramelized, you’ll miss out on that deep, rich flavor—so let them roast properly!
• Thick soup: If your soup turns out too thick, simply add more stock or water to reach your desired consistency.
• Unbalanced flavors: Taste as you go! If it’s too bland, a touch of salt or lemon can often bring it back to life.

What to Do with Leftovers

1. Chilled soup: Transform leftover soup into a refreshing gazpacho by blending it with some cucumber and serving it cold.
2. Pasta sauce: Use it as a sauce for pasta—just add a splash of plant-based milk or cream for creaminess.
3. Vegetable bake: Layer the soup within a casserole dish, top with breadcrumbs, and bake for a hearty, comforting meal.

Quick Questions

Can I make this soup ahead of time?

Absolutely! This soup tastes even better the next day as the flavors meld. Just store it in an airtight container in the fridge.

Is this soup high in protein?

Yes! With about 20 grams of protein per serving, it’s a fantastic option for plant-based eaters.

What alternatives can I use for the coconut milk?

If you’re not a fan of coconut, you can substitute with cashew cream or any non-dairy milk, but the flavor profile will change.