Marry Me White Bean Soup is a creamy, smoky soup with rich, Italian flavors. 23g Protein 13g fiber 1 Pot 30 minutes. That Tofu Cashew Hemp cream packs nutrition! (gluten-free with easy soy-free and nut-free options) Freezer friendly. budget friendly
What if I told you that you could make an amazing, creamy, 1-pot soup that is also comforting and nutrient-dense? It is hearty, budget-friendly, easy, and packed with protein, fiber, and iron. It is also packed with amazing flavor and is ready within 30 minutes. It is also weeknight-friendly and uses mostly pantry staples. The whole pot only costs about $5 to $6 to make.
Marry me white bean soup is creamy, hearty, and nutrient-dense. There’s 23 grams protein, 13 grams fiber, 7 mg iron, and even more nutrients in a bowl of this marry me soup! There’s protein from the white beans, cashews, hemp seeds, tofu, and nutritional yeast, and fiber from the vegetables, greens, and white beans.
To make it more hearty, you can add red lentils to the soup while simmering in the stock. The lentils add even more protein and fiber! Or, you can double up on the white beans.
The sun-dried tomato, smoked paprika, creamy texture, and garlicky flavors work really well with some pasta as well. You can also serve it with cheese toast or toasted sourdough, garlic bread, pita.
Why You’ll Love Marry Me White Bean Soup
- The flavor! We build the flavor by
- 1. Toasting garlic and pepper flakes to infuse the oil
- 2. Toasting the tomato paste and sun dried tomatoes to deepen the umami
- 3. Using a combination of tofu hemp seeds and cashews for cream so that the cream has volume and hearty creamy flavor!
- 30-minute 1-pot meal, easy weeknight dinner using mostly pantry ingredients
- creamy, smoky, hearty soup with tons of Protein and Fiber in every bite
- Meal prep, freezer friendly.
- naturally gluten-free with easy soy-free and nut-free options
For the Marry Me Soup
- 2 teaspoons olive oil
- 4 cloves garlic, minced
- 1/2 teaspoon dried oregano
- 1/2 to 1 teaspoon Italian herbs
- 1/2 teaspoon red pepper flakes
- 1 teaspoon smoked paprika
- 1 1/2 tablespoons tomato paste
- 1/4 cup chopped sun-dried tomatoes
- 1 cup chopped red or white onion, or 3 shallots, chopped
- 1/2 cup chopped red bell pepper
- 1/2 teaspoon salt, divided
- 15 ounce can white beans, such as cannellini beans, drained, or 1 1/2 cups cooked white beans of choice or chickpeas
- 1 cup water, or stock
- 2 to 3 cups chopped baby greens, such as kale, spinach, or a mix
- 1 tablespoon lemon juice
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Make the cream.
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In a blender, add the cashews, hemp seeds, nutritional yeast, tofu, and the water or stock. Blend for about 1 minute. Let the mixture sit for about 5 minutes, then blend again for another minute until the cashews are broken down and the mixture is really creamy. In the meanwhile, prep the rest of the ingredients and chop the aromatics.
Make the marry me white bean soup.
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Start a large saucepan or deep pan over medium heat, and add the olive oil. Once the oil is starting to get a little warm, add the garlic, red pepper flakes, smoked paprika, Italian herbs, and mix. Then, mix in the tomato paste and sun-dried tomatoes. Cook the mixture until the tomato paste starts to smell a bit fragrant.
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Mix in the onion or shallots and 1/4 teaspoon of salt. Cook until the onion is starting to turn golden, about 7 to 8 minutes. Halfway through cooking the onions, add the red bell pepper and continue to cook. If the pan is drying out, add a splash of water or some oil and continue cooking and mixing. Stir every 30 seconds or so in the beginning, so that the tomato paste, sun-dried tomatoes, and everything mixes into the onion really well. Then let it sit for a minute and stir again.
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Once the onion is starting to turn golden, add the white beans and the blended-up cream. Rinse out the blender with 1 cup water or stock, and then add that to the pan. Mix in the remaining salt, and bring this mixture to a boil. The simmering will be about 6 to 8 minutes for the mixture to get nice and bubbly and creamy. Taste and adjust the flavor by adding more salt, more heat, or more herbs, if needed.
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Now, fold in the greens and lemon juice. Simmer for about 1 minute, so that the greens start to wilt. Then switch off the heat. After adding the greens and lemon juice and tasting, adjust the consistency. Add more stock if needed for a thinner soup, or simmer for a bit longer for a thicker soup. This soup will continue to thicken as it cools, so don’t over-thicken it during cooking. Top with some vegan Parmesan and more red pepper flakes. Scoop or ladle it into bowls and enjoy.
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Serve marry me soup with a side of some toasty bread, sourdough, garlic bread, a side salad, or over pasta. This soup is thick and delicious and will work with all of those.
To amp up the protein, top it with some roasted chickpeas, tofu bacon bits, or chili lime tempeh.
Marry me white bean soup is naturally gluten-free.
To make this soy-free, use more cashews and hemp seeds.
To make it nut-free, omit the cashews and use more tofu. You can also use 1 cup of cooked white beans to make the cream along with the hemp seeds and nutritional yeast instead of using the nuts and tofu. This makes the cream completely nut-free and soy-free.
Storage: Leftovers will store really well in the fridge for up to 3 days. It is also freezer-friendly up to 6 months. Reheat in a skillet or microwave to serve.
Calories: 357kcal, Carbohydrates: 39g, Protein: 23g, Fat: 15g, Saturated Fat: 2g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 6g, Sodium: 509mg, Potassium: 1046mg, Fiber: 13g, Sugar: 6g, Vitamin A: 3121IU, Vitamin C: 67mg, Calcium: 205mg, Iron: 7mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Ingredients
- blender cream sauce – This is a mixture of raw cashews, hemp seeds, tofu, nutritional yeast, and water or stock. You can replace the tofu with more cashews and hemp seeds for soy-free or replace the cashews with more tofu for nut-free. For soy-free and nut-free, use 1 cup cooked white beans instead of the cashews and tofu.
- oil – To sauté. You can broth fry, if needed.
- aromatics – Garlic, onion, and bell pepper add a ton of flavor to this marry me white bean soup!
- dried spices – Oregano, Italian seasoning, crushed red pepper flakes, and smoked paprika give this soup an amazing, smoky, Italian-inspired flavor.
- tomato paste – Adds so much umami and color to the soup!
- sun-dried tomatoes – Ups the umami even more.
- white beans – Use your favorite white beans, homemade or canned. Chickpeas will also work in this marry me soup.
- baby greens – Baby kale, baby spinach, or a mix of the two add color and texture.
- lemon juice – For tang.
- garnishes – Top your marry me bean soup with vegan parmesan, more crushed pepper flakes, and fresh basil or parsley add freshness, heat, and more flavor!
💡Tips
- To amp up the protein, top it with some roasted chickpeas, tofu bacon bits, or chili lime tempeh.
- Depending on your pan, the tomato paste can cook very quickly. If it’s getting too dry, add a splash of water. Same goes for when you are cooking the onions.
- You can also use other white beans such as Northern beans or navy beans, or use chickpeas.
How to Make Marry Me Soup
In a blender, add the cashews, hemp seeds, nutritional yeast, tofu, and the water or stock. Blend for about 1 minute. Let the mixture sit for about 5 minutes, then blend again for another minute until the cashews are broken down and the mixture is really creamy.
Start a large saucepan or deep pan over medium heat, and add the olive oil. Once the oil is starting to get a little warm, add the garlic, red pepper flakes, smoked paprika, Italian herbs, and mix. Then, mix in the tomato paste and sun-dried tomatoes. Cook the mixture until the tomato paste starts to smell a bit fragrant.
Mix in the onion or shallots and 1/4 teaspoon of salt. Cook until the onion is starting to turn golden, about 7 to 8 minutes.
Halfway through cooking the onions, add the red bell pepper and continue to cook. If the pan is drying out, add a splash of water or some oil and continue cooking and mixing. Stir every 30 seconds or so in the beginning, so that the tomato paste, sun-dried tomatoes, and everything mixes into the onion really well. Then let it sit for a minute and stir again.
Once the onion is starting to turn golden, add the white beans and the blended-up cream. Rinse out the blender with 1 cup water or stock, and then add that to the pan. Mix in the remaining salt, and bring this mixture to a boil. The simmering will be about 6 to 8 minutes for the mixture to get nice and bubbly and creamy. Taste and adjust the flavor by adding more salt, more heat, or more herbs, if needed.
Now, fold in the greens and lemon juice. Simmer for about 1 minute, so that the greens start to wilt. Then switch off the heat. After adding the greens and lemon juice and tasting, adjust the consistency. Add more stock if needed for a thinner soup, or simmer for a bit longer for a thicker soup. This soup will continue to thicken as it cools, so don’t over-thicken it during cooking. Top with some vegan Parmesan and more red pepper flakes. Scoop or ladle it into bowls and enjoy.
What to Serve with Marry Me White Bean Soup
Serve marry me soup with a side of some toasty bread, sourdough, garlic bread, a side salad, or over pasta. This soup is thick and delicious and will work with all of those.
Frequently Asked Questions
Marry me white bean soup is naturally gluten-free. To make this soy-free, use more cashews and hemp seeds. To make it nut-free, omit the cashews and use more tofu. You can also use 1 cup of cooked white beans to make the cream along with the hemp seeds and nutritional yeast instead of using the nuts and tofu. This makes the cream completely nut-free and soy-free.
Yes! This soup will store really well in the fridge for up to 3 days. It is also freezer-friendly up to 6 months. Reheat in a skillet or microwave to serve.
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