30 Grams Protein Creamy Beans & Greens Soup

Name: Greens & Beans Soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 2 tablespoon vegetable broth (or water, or olive oil); 1 medium white onion (or yellow onion, chopped); 6 scallions sliced ((green and white parts)); 4 large cloves garlic; 1 medium jalapeño (seeds and ribs removed, minced (optional)); 5 cups collard greens (or kale, leaves only, tough stems removed); 5 cups vegetable broth (or water, plus more as needed); 4 1/2 cups cooked white beans (or 3 (15-ounce) cans, drained and rinsed); 2/3 cup hemp hearts (or soaked raw cashews, or sunflower seeds); 2 packed cups fresh basil leaves; 2 tablespoons mellow miso ((white miso)); 1 1/2 teaspoons dried marjoram (or thyme); 3/4 teaspoon mustard powder; 3/4 teaspoon long pepper (or black pepper); Juice of 1 lemon (plus 1/2 teaspoon zest, plus more to taste); Salt (to taste); 1 cup frozen shelled edamame (thawed)

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This One-Pot Creamy Greens & Beans Soup is a true nutritional powerhouse, delivering 30 grams of protein per serving and bone-friendly nutrients like calcium, vitamin K, and potassium. Made with tender greens, creamy beans, and a savory broth, it’s hearty, wholesome, and easy to prepare—all in just one pot.

Beans and greens soup in a white bowl topped with chopped parsley and white cream.

Perfect for busy days or when you need a comforting, nutrient-packed meal with minimal cleanup! The ingredients are versatile-use and greens and beans you have on hand! Meal-prep this recipe to help meet your protein needs throughout the week!

This soup can be served without blending, or partially blended as desired.

Partially blended beans and greens soup in a bowl.

Greens & Beans Soup was inspired by my 30-Gram Protein Creamy Bean Lentil Dip, this Bean & Vegetable Soup, as well as this protein-rich Best Cabbage Soup recipe.

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🥬 3 Reasons This Soup Is So Good for Your Health
👩🏼‍🌾 Ingredients & Health Benefits
🥬 Substitutions
📖 How to Make Greens & Beans Soup
✔️ Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
🫙 Pairing
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

🥬 3 Reasons This Soup Is So Good for Your Health

1. Builds Strong Bones

This Greens & Beans Soup is a nutritional powerhouse. Collard greens, a key ingredient, are outstanding for bone health, offering approximately 270 milligrams of calcium per cup—more than kale or mustard greens. They also provide nearly 800 micrograms of vitamin K, essential for calcium balance and bone strength, and 222 milligrams of potassium to help prevent calcium loss. Beyond their bone-strengthening properties, collard greens are rich in antioxidants, supporting overall well-being.

2. Anti-Inflammatory and Gut-Healthy

This soup isn’t just about greens—it’s packed with plant-based protein and fiber, making it hearty and healthful. Dietary fiber offers exceptional anti-inflammatory benefits. When fermented by gut bacteria, fiber produces short-chain fatty acids like butyrate, which reduce inflammation markers, such as C-reactive protein. Higher fiber intake has been linked to a lower risk of inflammatory conditions like osteoarthritis and knee pain. Including fiber-rich foods, such as whole grains, legumes, fruits, and vegetables, can improve gut health and help control inflammation.

3. Improves Muscle Synthesis and Weight Management

This soup is also protein-rich, supporting muscle synthesis and helping manage overall calorie intake. According to the Protein Leverage Hypothesis, humans prioritize protein consumption over other macronutrients. When diets lack sufficient protein, people may overconsume calories from fats and carbohydrates, potentially leading to weight gain. Including protein-rich beans ensures a balanced macronutrient profile, supporting healthy weight management.

With its nutrient-dense ingredients and numerous benefits for bones, inflammation, and gut health, this soup is a delicious way to nourish your body and promote optimal health.

👩🏼‍🌾 Ingredients & Health Benefits

Seasonings, hemp hearts, white beans, onion, scallion, jalapeño, basil, lemon, miso, and collard greens.

Collard greens are superior for bone health but any leafy green vegetable will work.
White beans are high in protein and fiber.
Hemp hearts are protein powerhouses, offering 31.6g of protein per 100 grams—151% more than eggs, which contain 12.6g protein per 100 grams.
Basil is rich in antioxidants, such as flavonoids and polyphenols, which help protect cells from oxidative damage caused by free radicals.
Long pepper (or black pepper)- Long pepper contains the anti-aging compound piperlongumine. Scientists found that this natural compound can remove old, damaged cells called senescent cells without harming healthy ones. This helps slow aging and reduce problems from diseases or treatments like chemotherapy.
Mustard Power: increases the production of anti-cancer sulforaphane in the cooked collard greens.
Marjoram (or thyme): When it comes to antioxidants, ounce for ounce, dried herbs, and spices are among the most powerful foods you can add to your diet. Marjoram is a standout example—just two-thirds of a teaspoon can nearly double the antioxidant content of any dish.
Jalapeño - Research suggests that consuming spicy foods, particularly chili peppers rich in capsaicin, may be linked to reduced overall mortality.
Garlic increases the absorption of zinc and iron.
Miso: Made from fermented soybeans, it's not only delicious but also packed with probiotics, vitamins, and minerals. Plus, miso is a healthier alternative to salt, as it doesn’t raise blood pressure like regular salt does!
Edamame is optional for more protein.

See the printable recipe card below for quantities.

🥬 Substitutions

Collard Greens - substitute kale, spinach, swiss chard, bok choy, or leafy greens of your choice
White Beans - use cannellini, Great Northern, navy, pinto, or baby lima beans, or chickpeas
Dried herbs - use marjoram, oregano, thyme, or herbs you have on hand
White Onion - substitute with yellow onion, leek, or shallots
Jalepeño - omit entirely or use serrano, scotch bonnet, or chili pepper of your choice
Hemp hearts - substitute with soaked cashews or sunflower seeds

For more healthy soups, visit my Vegan Soup Recipes page.

📖 How to Make Greens & Beans Soup

This is an overview. The full recipe is at the bottom of the post.

Mince the garlic at least 10 minutes before cooking allowing the beneficial compound allicin to fully activate and maximize its health benefits by giving the enzymes time to react with the garlic's natural compounds.

Sautéd onion, scallion, and garlic in a white saucepan with a wooden spoon.

Cook the aromatics: Heat the broth or oil in a large saucepan over medium-high heat. Cook the onion, scallions, garlic, and jalapeño for about 5 minutes, or until the onion is translucent.

Chopped collards, scallions, and onion in water in a white saucepan.

Add the collards and water and bring the liquid to a simmer. Cook for about 5 minutes, or until the greens have softened.

Chopped onion, scallions, white beans, broth, and hemp hearts in a white saucepan.

Add the beans and hemp hearts and cook for about 5 more minutes, or until the beans are warmed.

Broth with chopped collards, basil, seasoning, and lemon zest in a white saucepan.

Optional: Blend partially using an immersion blender. Add the basil, miso, marjoram, mustard powder, long pepper, lemon zest, and juice.

Green blended creamy liquid in a white saucepan with an immersion blender.

Blend (optional): Transfer to the canister of a blender and blend on high until smooth. Or use an immersion blender to blend until the desired consistency is achieved. Add salt to taste.

Blended green creamy soup in a white saucepan with edamame on top and an immersion blender.

For extra protein, add one-half cup of shelled thawed edamame

Optional for serving: Finely chop capers and parsley. Mix them with an optional drizzle of extra-virgin olive oil and hemp hearts for a delicious boost of the longevity vitamin quercetin and more flavor. Add a drizzle of vegan sour cream or vegan yogurt.

✔️ Expert Tips

Save time by roughly chopping the vegetables—they’ll be blended into the soup, so there’s no need to mince them finely.
For extra flavor, swap water with low-sodium vegetable broth.
Long pepper provides longevity benefits and adds a bold peppery flavor, but black pepper can be used as an alternative.
Add a longevity parsley caper topping: Finely mince 2 tablespoons reduced-sodium capers (rinsed and drained) with ½ cup curly parsley leaves. Add 2 teaspoons hemp hearts, plus an optional drizzle of extra-virgin olive oil. Mix well.
Use gluten-free miso for a gluten-free soup.
Storage: Refrigerate any leftover Greens & Beans Soup in an airtight container for up to 7 days. Or freeze in a freezer-safe container for up to 3 months.

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🙋🏽‍♀️ Recipe FAQs

What is the 10-minute garlic rule?

The "10-minute garlic rule" refers to letting chopped or crushed garlic sit for about 10 minutes before cooking it, allowing the beneficial compound allicin to fully activate and maximize its health benefits by giving the enzymes time to react with the garlic's natural compounds.

What are the health benefits of hemp hearts?

Hemp hearts are a nutritional powerhouse, offering omega-3 and omega-6 fatty acids in an ideal ratio that supports cardiovascular health by promoting balanced cholesterol levels and reducing inflammation. Additionally, they are rich in tocopherols, a form of vitamin E with antioxidant properties that may lower the risk of cardiovascular disease by protecting cells from oxidative damage.