Steam rises from my stockpot on a Wednesday night, carrying the scent of garlic and fresh herbs through the kitchen. This veggie based soup packed with protein in 30 minutes—okay, closer to 50, but mostly hands-off—transforms a handful of vegetables and white beans into something that actually fills you up. No fancy equipment. No soaking beans overnight if you grab canned. Just chop, simmer, done.
The broth turns golden as everything melds together. Kale wilts into tender ribbons. White beans break down slightly at the edges, thickening the liquid without any cream or flour. It’s the kind of soup that tastes better the next day, which means lunch is handled.
Why You’ll Love This Soup
- Actually filling: Two cups of white beans deliver serious protein and fiber
- Flexible formula: Use what’s in your crisper drawer—zucchini, tomatoes, whatever needs using
- Freezer-friendly: Makes enough to stash away for those nights when cooking feels impossible
- One pot cleanup: Everything happens in a single stockpot
Key Ingredients
Vegetable Broth forms the base—you’ll need just over 4 cups total. The recipe calls for “vegan bone broth,” which is really just a mineral-rich vegetable stock. Store-bought works perfectly. I keep boxes of low-sodium broth in the pantry because it lets me control the salt.
White Beans are your protein anchor here. Two cans (drained and rinsed) or two cups of beans you cooked yourself. Cannellini or great northern both work. They get creamy as they simmer, almost melting into the broth. That’s what makes this veggie based soup packed with protein in 30 minutes feel substantial instead of like flavored water with vegetables floating in it.
Aromatics mean onion, garlic, and celery—the foundation of basically every good soup. Half a large onion gives you about a cup chopped. Three garlic cloves, roughly chopped. Two or three celery stalks, depending on size. You’re sautéing these first in a splash of broth instead of oil, which keeps it light but still develops flavor.
Zucchini and Tomatoes add bulk and sweetness. One large zucchini, chopped into half-moons or chunks. Five or six medium tomatoes, roughly chopped—or use a 28-ounce can of diced tomatoes when fresh ones are mealy and sad. The tomatoes break down and add acidity that balances the earthy beans.
Kale goes in as much or as little as you want. I use about four packed cups, stems removed and leaves torn. It shrinks dramatically. Spinach works too, added in the last five minutes so it doesn’t turn to mush.
Herb Trio of tarragon, basil, and oregano is more interesting than the standard Italian blend. Tarragon brings a subtle anise note. If you don’t have it, use thyme instead. Dried herbs are fine here—they bloom in the long simmer.
Sea Vegetable Mix is optional but adds mineral depth. Dulse or kelp flakes work. Skip it entirely if it’s not your thing. The soup doesn’t need it.
Instructions
Start with aromatics. Set a large stockpot or Dutch oven over medium heat. Pour in ¼ cup of broth. Add the chopped onion, garlic, and celery. Sauté for 2 to 3 minutes, stirring occasionally. The vegetables should soften and smell fragrant but not brown. You’re just taking the raw edge off. The broth will bubble and reduce slightly—that’s fine.
Build the soup. Pour in the remaining 4 cups of broth. Add both cans of drained white beans, the chopped zucchini, chopped tomatoes, and torn kale. Sprinkle in the tarragon, basil, oregano, and sea salt. If you’re using the sea vegetable mix, add it now. Stir everything together so the kale gets submerged. It’ll look like too much kale. It’s not.
Bring the pot to a gentle boil, then reduce heat to low. You want a lazy simmer—small bubbles breaking the surface, not a rolling boil. Cover the pot partially, leaving the lid slightly askew so steam can escape. Set a timer for 35 minutes.
Walk away. Check it once or twice if you want, giving it a stir. The zucchini will turn tender. Tomatoes will collapse into the broth. Beans will start breaking down at the edges, releasing their starch. The broth thickens slightly and turns cloudy-golden. The kale becomes silky.
Finish and serve. After 35 minutes, taste the broth. Add more salt if needed—canned beans and store-bought broth vary wildly in sodium. Ladle into bowls. Tear fresh parsley over the top if you have it. The bright green against the golden broth looks good in photos.
Tips & Variations
Sauté properly. That initial step with ¼ cup broth instead of oil keeps this light, but don’t rush it. Let the aromatics actually soften. If the broth evaporates before they’re tender, add a splash more.
Adjust thickness. Want it brothier? Add another cup of liquid. Want it thicker? Mash some of the beans against the side of the pot with your spoon, or simmer uncovered for the last 10 minutes to reduce the liquid.
Boost protein further. Stir in a cup of cooked lentils or chickpeas along with the white beans. Or add cubed firm tofu in the last 10 minutes. In Asheville’s cooler months, I sometimes add a handful of farro for chew.
Try different greens. Swap kale for Swiss chard, collards (add 5 minutes to cooking time), or spinach (add in the last 5 minutes). Escarole is excellent here.
Make it spicy. Add red pepper flakes with the dried herbs, or stir in a spoonful of harissa at the end.
Storage & Pairings
Refrigerate in an airtight container for 3 to 4 days. The flavors deepen overnight. Freeze in portion-sized containers for up to 2 months. Thaw in the fridge overnight, then reheat gently on the stovetop.
Serve with crusty bread, cornbread, or tortilla chips for scooping. A simple cucumber salad on the side adds crunch. This veggie based soup packed with protein in 30 minutes—well, 50—makes a complete meal on its own.
FAQ
Can I use different beans?
Yes. Chickpeas, navy beans, or pinto beans all work. Chickpeas hold their shape better, so the soup will be less creamy. Red lentils will break down completely and thicken the broth significantly—add them with the liquid and reduce cooking time to 25 minutes.
Why isn’t this done in 30 minutes?
The title’s optimistic. Active prep is about 10 minutes, but the simmer takes 35 to develop flavor. You could rush it at 20 minutes and the vegetables would be cooked, but the broth won’t taste like much. The longer simmer is worth it.
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Conclusion
This is the soup I make when my fridge is full of random vegetables that need using. It’s forgiving, filling, and makes enough to eat for days. The white beans do the heavy lifting on protein. Everything else just needs to be chopped and thrown in. Real food, one pot, actually satisfying.
Easy Veggie Based Soup Packed with Protein
Ingredients
Equipment
Method
- Set a large stockpot over medium heat and pour in ¼ cup of broth.
- Add the chopped onion, garlic, and celery, and sauté for 2 to 3 minutes until softened.
- Pour in the remaining broth and add both cans of white beans, zucchini, tomatoes, and kale.
- Sprinkle in tarragon, basil, oregano, and sea salt, then stir everything together.
- Bring to a gentle boil, reduce heat to low, and cover partially to simmer for 35 minutes.
- After 35 minutes, taste and adjust salt if needed, then ladle into bowls and serve.