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Healthy High-Protein White Bean and Basil Cold Soup

healthy high-protein white bean and basil cold soup - featured image
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A quick, easy, and refreshing cold soup made with white beans and fresh basil, perfect for warm weather and packed with protein.

Ingredients

Scale
  • 2 cups cooked or 1 can (15 oz/425 g) cannellini or great northern white beans, rinsed and drained
  • 1 cup packed fresh basil leaves, roughly chopped
  • 1 clove garlic, minced
  • 1 cup (240 ml) low sodium vegetable broth
  • 2 tablespoons fresh lemon juice (about half a lemon)
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon salt, or to taste
  • Freshly ground black pepper, to taste
  • ½ cup (120 ml) cold water, to thin if needed
  • Optional garnishes: basil leaves, drizzle of olive oil, toasted pine nuts

Instructions

  1. Rinse and drain the canned white beans thoroughly to avoid any canned taste (about 2 minutes). Roughly chop the fresh basil leaves.
  2. Add the white beans, chopped basil, minced garlic, vegetable broth, lemon juice, olive oil, salt, and black pepper into your blender or food processor. Pour in ½ cup cold water to help with blending.
  3. Pulse the mixture initially to break up the beans, then blend continuously for 1-2 minutes until creamy and smooth. Stop and scrape down the sides as needed to ensure even blending.
  4. Taste the soup and adjust seasoning by adding more salt, lemon juice, or pepper if needed. If too thick, add a little more cold water, 1 tablespoon at a time, and blend again.
  5. Transfer the soup to a bowl, cover, and refrigerate for at least 30 minutes to let the flavors meld and the soup cool completely.
  6. Ladle the chilled soup into bowls and garnish with fresh basil leaves, a drizzle of olive oil, or toasted pine nuts if desired.

Notes

Use firm, small-curd beans like cannellini for creamier texture. Fresh basil is essential for best flavor. Chill soup for at least 30 minutes before serving. Adjust salt gradually as chilling intensifies flavors. Optional garnishes add texture and visual appeal.

Nutrition

Keywords: white bean soup, cold soup, high protein soup, basil soup, healthy soup, vegan soup, gluten-free soup, summer recipe, easy soup

Find it online: https://sweetstirring.com/healthy-high-protein-white-bean-and-basil-cold-soup-recipe-easy-and-refreshing/