This high-protein White Bean Soup with Quinoa has seven different vegetables. It's healthy, tasty, and budget-friendly. Plus, it's vegan, gluten-free, and with an oil-free option. This recipe is Whole Foods Plant-Based at its finest! Perfect for meal prep too!
This all-season soup is a complete meal, balanced in proteins, heart-healthy fats, and unrefined carbs. Plus, it's packed with antioxidants to help stave off pesky illnesses lurking in the flu season. Moreover, the flavors are warming, and inviting, and they leave you wanting more!
This White Bean Soup with Quinoa recipe was inspired by my Creamy Chickpea Soup on this site, as well as this Healthy Sweet Potato Soup. For another gluten-free, high-protein quinoa recipe, try my Quinoa Tabbouleh.
Jump to:
👩🏼🌾 Ingredients
- Quinoa is an excellent way to add protein to soups. It develops more flavor from cooking in vegetable broth versus water. Plus, it adds body to the soup, making it more satisfying.
- White beans also add protein to this soup. Cannellini beans are higher in protein than the other white beans, but all varieties work
- Nutritional yeast is the third major source of protein. It is also high in vitamin B12 and is a complete protein in this white bean & quinoa soup recipe. Even more, it gives the soup an addictive cheesy taste.
- Note: Olive oil is optional. Use veggie broth instead for oil-free.
See the printable recipe card below for quantities.
🫑 Substitutions
- Olive oil - omit for oil-free and use vegetable broth instead
- Zucchini - instead of zucchini, use your choice of seasonal vegetable (potato, bell pepper, butternut squash, pumpkin)
- Kale - use curly or lacinato kale, spinach, or collards
- White beans - Cannellini beans have the most protein of all the white beans but Great Northern, navy, and even chickpeas are all good options
- Nutritional yeast - omit as desired or substitute with 2 tablespoons white miso (dissolved in 2 tablespoons water) for a similar umami flavor
- Spices - omit the chipotle powder and crushed red pepper for less spice
- Canned diced tomatoes - use fire-roasted diced tomatoes instead for even more depth of flavor
- Add Longevity Spice Mix for serving!
Try my Best Cabbage Soup for a low-calorie, protein-rich dinner. Visit my Soups and Stews Recipes page for more easy soup ideas.
📖 How to Make White Bean Soup with Quinoa
This is an overview. The full recipe is at the bottom of the page.
You need just one saucepan to make this easy recipe!
- Heat the oil or broth in a medium saucepan over medium-high heat. Cook the onion, carrots, and celery for about 5 minutes, or until the onion is translucent.
- Add the zucchini and cook for one more minute. Mix in the garlic, smoked paprika, thyme, crushed red pepper, and chipotle powder. Cook for another minute, stirring constantly.
- Add the vegetable broth, water, quinoa, diced tomatoes, and bay leaves. Cook partially covered for about 15 minutes, or until the quinoa is cooked. Add more broth as desired.
- Remove the bay leaves. Stir in the white beans, kale, and nutritional yeast. Cook until the kale is just wilted. Season with fresh lemon juice, salt, and pepper.
✔️ Expert Tips
- Add Longevity Spice Mix for serving!
- Quinoa: If you are not using pre-rinsed packaged quinoa, place the quinoa in a sieve and run it under cold water for about 2 minutes before cooking. This removes the bitter-tasting saponins.
- Vegetables: If you plan on storing your soup for longer, use firmer veggies or ones that taste good soft (zucchini, potato, bell pepper, peas)
- Add more broth or water depending on the desired consistency.
- Storage: Refrigerate in an airtight container for up to 5 days. Or transfer to a freezer-safe container and freeze for up to three months.
🛒 Shop Nisha's Cookware and Products
Note: As an Amazon Associate I earn from qualifying purchases.
Nisha's Cooking Favorites
Get my tried and true cooking products here.
🙋🏽♀️ Recipe FAQs
White rice also works in this recipe but you will need to adjust the amount of vegetable broth during the cooking process. You can also add less broth at the start and skip the grain altogether.
Freeze in a freezer-safe container for up to 3 months. The quinoa will become more mushy but because this is a soup, it still tastes good.
For this soup recipe, I used quinoa, legumes, and nutritional yeast to up the protein. These three ingredients work well for many vegan soup recipes. You can also add hemp hearts as a topping, or serve this like a stew with some hummus for additional protein.
🥣 Related Recipes
📖 Recipe
White Bean Soup with Quinoa Recipe
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cooking for Peanuts.
Ingredients
- 2 tablespoons vegetable broth or olive oil or water
- 1 medium yellow or white onion chopped
- 3 medium carrots chopped
- 2 ribs celery chopped
- 1 ½ cups zucchini cut into half moons (or potatoes, squash, green peas, or bell pepper)
- 6 cloves garlic minced
- ½ teaspoon smoked paprika
- ½ teaspoon dried thyme
- ½ teaspoon crushed red pepper
- ¼ teaspoon chipotle powder (optional)
- 4 cups vegetable broth (preferably low sodium) plus more as needed
- 1 cup quinoa rinsed
- 1 (28-ounce) can diced tomatoes
- 2 bay leaves
- 1 (15-ounce) can cannellini beans (or white beans), drained and rinsed
- 1 ½ cups chopped kale (tough ribs removed)
- 2 tablespoons nutritional yeast (optional)
- Lemon juice to taste
- Salt and freshly ground black pepper to taste
Instructions
- Mirepoix: Heat the oil in a medium saucepan over medium-high heat. Cook the onion, carrots, and celery for about 5 minutes, or until the onion is translucent. Add the zucchini and cook for one more minute.
- Herbs & spices: Mix in the garlic, smoked paprika, thyme, crushed red pepper, and chipotle. Cook for another minute, stirring constantly.
- Liquids & quinoa: Add the vegetable broth, 2 cups water, quinoa, diced tomatoes, and bay leaves. Simmer partially covered for about 15 minutes, or until the quinoa is cooked. Add more broth as desired.
- Season: Remove the bay leaves. Stir in the white beans, kale, and nutritional yeast. Cook until the kale is just wilted. Season with fresh lemon juice, salt, and pepper.
Notes
- Quinoa: If you are not using pre-rinsed packaged quinoa, place the quinoa in a sieve and run it under cold water for about 2 minutes before cooking. This removes the bitter-tasting saponins.
- Vegetables: If you plan on storing your soup for longer, use firmer veggies or ones that taste good soft (zucchini, potato, bell pepper, peas)
- Add more broth or water depending on the desired consistency.
- Substitute the canned diced tomatoes with fire-roasted diced tomatoes for even more depth of flavor.
- Storage: Refrigerate in an airtight container for up to 5 days. Or transfer to a freezer-safe container and freeze for up to three months.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
T R says
It's perfect! Nutritious and flavorful! Will definitely put in I our "cold days" rotation.
Nisha Melvani, RDN says
So happy you found this soup comforting. Thank you
Cristine says
I made this soup the other night for dinner. It was excellent. Will definitely make it again. Is the 421 kcal based on the total amount?
Nisha Melvani, RDN says
Hi. It is for one-third of the total amount. It is a complete meal. So glad you enjoyed it.
Karen says
Can I use lentils instead of white beans?
Nisha Melvani, RDN says
Yes, absolutely.
T R says
My family loved it! (I didn't add tomatoes as my family says I VERY frequently cook with tomatoes ....... and forgot the quinoa, at first). It's very flavorful and most important- nutritional!
Nisha Melvani, RDN says
So glad you enjoyed it, even without tomatoes! Thank you so much.
Maria says
SOOO good! I didn't bother with sauteing first. I don't use oil. Put all the main ingredients in my instant pot. 0 minutes 7 minutes NR. Perfect. Added kale and beans, lots of kale, lemon and yeast. Had leftover mashed potatoes I added to my bowl. Felt truly nourished with avocado on the side for good fats. Thank you!
Nisha Melvani, RDN says
Sounds fabulous. Thanks for sharing your cooking method.
Maha says
Made this soup for dinner and a batch of your lentil burger too. The soup was hearty and the burger came out amazing ( I made it a tad bit spicy)! Added bonus is having an estimate of the nutrients. Thanks for the recipes !
Nisha Melvani, RDN says
So glad you are enjoying them. Thank you.