Hearty Immune-Boosting Bean Soup (High Protein)

This High-Protein Hearty Immune Boosting Bean Soup is the ultimate nourishing meal—perfect for boosting your immune system while keeping you full and satisfied. Made with a flavorful mix of tender black beans, creamy butter beans, and protein-packed lentils, this one-pot soup delivers about 17.4 grams of plant-based protein per serving. Infused with warming spices like turmeric, cumin, and smoked paprika, plus immune-loving garlic and ginger, each bite supports your body’s natural defenses. Fresh leafy greens and a bright squeeze of lemon add a pop of freshness, while a side of fluffy quinoa makes it even more filling and balanced. This soup is not only comforting and delicious, but also loaded with fiber, iron, and antioxidants—true feel-good food for any season.

Ingredients 

For the Soup:

1 cup Dried Butter Beans (flat/lima/butter) beans, soaked overnight and drained

1 cup Dry Green or Brown Lentils (rinsed well)

1 (15 oz) can Black Beans (or chickpeas), drained and rinsed

1 Tablespoon Olive Oil or Avocado Oil

1 Small Red Onion, chopped

3 Garlic Cloves, minced

1-inch piece Fresh Ginger, grated

2 Carrots, diced

2 Zucchini, diced

4 Celery Stalks, chopped

1 tsp Ground Cumin

1/2 tsp Turmeric (or more if you desire)

1/2 tsp Smoked Paprika

1/4 tsp Black Pepper

1/2 tsp Sea Salt (adjust to taste)

6-8 Fresh Roma Tomatoes, chopped (or a 14 oz. can Diced Tomatoes (with juice)

6 cups Vegetable Broth (or water + bouillon)

1 Bay Leaf

2 cups Chopped Spinach or Kale

Fresh Parsley or Cilantro for garnish

For the Side and Extra Protein (optional):

2 cups Cooked Quinoa (about 3/4 cup dry quinoa) for extra protein

2 cups Cooked Protein Pasta, Gluten Free or Regular Short Pasta like Elbow

Optional: a drizzle of Olive Oil and a squeeze of Lemon for serving

Instructions

Soak your dried butter beans overnight or for at least 6 hours. Drain and rinse before cooking.

In a large pot, heat the olive oil over medium heat. Add the onion, garlic, and ginger. Sauté for 2–3 minutes until fragrant.

Add the zucchini, carrots and celery, cook for 5 more minutes until slightly softened.

Stir in cumin, turmeric, smoked paprika, pepper, and salt. Let the spices toast for 1 minute.

Add the soaked butter beans, rinsed raw lentils, diced tomatoes, broth, and bay leaf. Stir well.

Bring to a boil, then lower to a simmer, cover, and cook for 40–50 minutes, stirring occasionally, until the butter beans and lentils are tender.

Stir in the canned black beans and chopped greens. Cook uncovered for another 5–10 minutes until the greens are wilted and the soup has thickened slightly.

Turn off heat and stir in the optional lemon juice, if using. Taste and adjust seasoning as needed. Remove the bay leaf.

While the soup is cooking, rinse and cook the quinoa according to the package directions. Fluff with a fork.

Optional: toss with olive oil and a squeeze of lemon.

If your soup is too thick for your liking, add 1-2 cups more of vegetable broth. (The beans starch will cause the soup to thicken up, especially after refrigeration.)

Dish up the soup into bowls with a hearty scoop of quinoa on the side or stirred in. Garnish with fresh parsley or cilantro and enjoy warm.

Tip: If using pasta cook it separately NOT in the soup as the pasta will get soggy each time you reheat it.

This recipe is flexible and can be using with any beans. If using all canned beans adjust your time for cooking.

Protein Power (Per Serving):

• Approximately 17 g of plant-based protein per serving

• Rich in fiber, iron, zinc, magnesium, and immune-loving antioxidants

• Anti-inflammatory from turmeric, ginger, and garlic

• Heart-healthy and filling with balanced protein and complex carbs