Hearty White Bean & Collard Soup
This comforting and nutritious Hearty White Bean & Collard Soup is a complete meal, packed with fiber from cannellini beans and collard greens, and rich in savory flavors, making it perfect for a satisfying weeknight dinner or a GLP-1 friendly plan.
For 6 servings
Prepare your vegetables: Dice the onion, celery, and carrot. Mince the garlic. Remove the tough stems from the collard greens and chop the leaves into 1-inch pieces. Rinse and drain the cannellini beans.
Sauté aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, celery, and carrot. Cook, stirring occasionally, for 5-7 minutes until the vegetables have softened.
Add garlic and herbs: Stir in the minced garlic, dried thyme, dried rosemary, and bay leaf. Cook for another minute until fragrant, being careful not to burn the garlic.
Deglaze and simmer: Pour in the vegetable broth and the undrained can of diced tomatoes. Bring the mixture to a gentle simmer, scraping any browned bits from the bottom of the pot.
Incorporate beans and greens: Add the rinsed and drained cannellini beans and the chopped collard greens to the pot. Stir well to submerge the greens into the liquid.
Cook until tender: Reduce the heat to low, cover the pot, and let the soup simmer for 15-20 minutes, or until the collard greens are tender but still hold their shape.
Season to taste: Remove and discard the bay leaf. Season the soup with salt and black pepper to your liking. Taste and adjust seasonings as needed.
Serve: Ladle the hot soup into bowls. Garnish with fresh chopped parsley or a pinch of red pepper flakes, if desired, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker soup, mash about 1/2 cup of the cooked beans against the side of the pot with a spoon or fork before serving, or blend a portion of the soup with an immersion blender.
- 2Don't overcook the collard greens; they should be tender but still have a slight bite. Cooking them too long can make them mushy and diminish their vibrant color.
- 3To save time, use pre-chopped mirepoix (a mix of diced onion, carrot, and celery) from the grocery store. You can also prep all your vegetables ahead of time and store them in the refrigerator.
- 4Taste and adjust seasoning throughout the cooking process. The amount of salt needed can vary depending on the sodium content of your vegetable broth and canned tomatoes.
Adapt it for your goals.
Protein Boost
Add cooked chicken, turkey sausage, or smoked ham hock for a richer flavor and extra protein. For a vegetarian option, stir in some crumbled firm tofu or tempeh during the last 10 minutes of cooking.
Spicy KickSpicy Kick
Incorporate a pinch of red pepper flakes with the garlic, or add a diced jalapeño or serrano pepper with the other aromatics for a spicier soup.
Greens SwapGreens Swap
Substitute collard greens with other hearty greens like kale, Swiss chard, or mustard greens. Adjust cooking time slightly as needed for tenderness, as some greens cook faster than others.
Why this is on our healthy list.
High in Fiber
Packed with dietary fiber from white beans and collard greens, this soup aids digestion, promotes satiety, and helps regulate blood sugar levels, contributing to overall gut health.
Rich in Vitamins & Minerals
Collard greens are an excellent source of Vitamins A, C, and K, as well as calcium and iron, contributing to bone health, immune function, and antioxidant protection.
Plant-Based Protein
Cannellini beans provide a significant amount of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making it a satisfying and complete vegetarian meal.
Frequently asked questions
Yes, this soup is excellent for meal prep! Flavors tend to deepen overnight. Store in an airtight container in the refrigerator for up to 3-4 days, or freeze for up to 3 months for longer storage. Thaw overnight in the fridge and reheat gently on the stovetop.
