High Protein Hearty Bean Soup

Warm your soul and fuel your body with this High Protein Hearty Bean Soup, a nutrient-packed bowl of comfort perfect for chilly days or post-workout meals. Loaded with protein-rich black beans, kidney beans, and chickpeas, this wholesome soup is brimming with vibrant vegetables like carrots, celery, and spinach, making it a deliciously satisfying way to enjoy plant-based goodness. Seasoned with aromatic spices like cumin, thyme, and paprika, every spoonful delivers robust flavor while staying light and nourishing. Simple to prepare in under an hour, this one-pot wonder is ideal for meal prep, as it tastes even better the next day. Serve it steaming hot with crusty bread for a complete, cozy meal that’s both hearty and healthy.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

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

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the chopped onion, minced garlic, diced carrots, and diced celery. Sauté for about 5 minutes or until the vegetables are softened.

Step 3

Stir in the chopped red bell pepper and cook for another 2 minutes.

Step 4

Add the canned diced tomatoes and their juices, stirring to combine.

Step 5

Pour in the vegetable broth and bring the mixture to a simmer.

Step 6

Add the black beans, kidney beans, and chickpeas, stirring gently.

Step 7

Sprinkle in the cumin, thyme, paprika, salt, and black pepper.

Step 8

Add the bay leaf to the pot and simmer the soup for about 30 minutes, allowing the flavors to meld.

Step 9

Remove the bay leaf from the pot and discard.

Step 10

Stir in the chopped spinach and let it wilt in the hot soup for about 2 minutes.

Step 11

Taste and adjust the seasoning if necessary.

Step 12

Serve the soup hot, garnished with a sprinkle of fresh herbs if desired.

Nutrition Facts

Serving size	3636.1 grams (3636.1g)

Amount per serving	% Daily Value*
Calories	1994

Total Fat 60.00g	77%
Saturated Fat 11.20g	56%
Polyunsaturated Fat 10.60g
Cholesterol 9mg	3%
Sodium 8067mg	351%
Total Carbohydrate 290.90g	106%
Dietary Fiber 89.40g	319%
Total Sugars 60.50g
Protein 89.60g	179%

Vitamin D 0IU	0%
Calcium 1023mg	79%
Iron 31mg	174%
Potassium 8392mg	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.

Source of Calories

Fat: 26.2%

Protein: 17.4%

Carbs: 56.4%