Garlic Parmesan White Bean Stew (high protein) is a cozy, protein-packed meal that comes together with simple, wholesome ingredients. It is naturally gluten free, high in fiber and protein, and can easily be made vegetarian by using vegetable broth instead of bone or chicken broth. With creamy white beans, fragrant garlic, fresh herbs, and a savory parmesan finish, this stew is both nourishing and comforting. Perfect for chilly nights, it’s hearty enough to enjoy on its own and even better with a slice of toasted sourdough.
Soup is one of my favorite things to cook. For more yummy soup recipes try lemon parmesan white bean stew, sweet potato feta white bean soup or my sweet potato tomato soup.
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Why you'll love this recipe
It is hearty and filling while still nourishing.
Thanks to the bone broth, parmesan and veggies - it has 36 grams of protein and 16 grams of fiber per serving.
It is naturally gluten free and can easily be made vegetarian by using vegetable broth.
It has a cozy, comforting flavor that pairs perfectly with sourdough.
Ingredients
- Olive oil – adds richness and helps soften the vegetables.
- Yellow onion – builds a savory base flavor.
- Garlic – boosts aroma and depth.
- Carrot – adds natural sweetness and body.
- Celery – provides earthy flavor and texture.
- White beans – bring protein, fiber, and creaminess.
- Fresh rosemary – infuses a fragrant, piney note.
- Paprika – adds gentle warmth and color.
- Dried thyme – gives an herby, earthy balance.
- Salt – enhances all the flavors.
- Black pepper – adds subtle heat.
- Parmesan cheese – gives nutty richness and umami.
- Broth (bone, vegetable, or chicken) – forms the hearty base of the stew.
- Kale or greens – provide nutrients and freshness.
- Lemon juice (or apple cider vinegar) – brightens the dish and balances flavors by adding acidity.
See the recipe card for full information on ingredients and quantities.
Substitutions
- olive oil - you can use butter if desired.
- cottage cheese - ricotta would be a good substitute. You could also sub in ¼ cup cashews for a vegan sub.
Step-by-Step Instructions
Step 1
Cook veggies.
Step 2
Simmer soup until cooked through, then fold in kale.
Step 3
Serve and enjoy.
Storage instructions
You can store the extra soup in a sealed container in your fridge for up to 4-5 days.
Recipe Pro-Tips
If you have trouble digesting beans I highly recommend the eden foods brand. They are pressure cooked and soaked so they are easier to digest.
I prefer using bone broth for my soup recipes as it bumps up the protein - but you can also use vegetable broth to keep it vegetarian. I love kettle and fire bone broth and code avocadoskillet gets you 20% off!
Recipe FAQS
Parmesan is high in protein, calcium, and phosphorus, making it great for supporting strong bones and muscles. It also contains probiotics and easily digestible nutrients that promote gut health and provide a concentrated source of energy.
Beans are rich in plant-based protein, fiber, and essential nutrients that support heart health, stabilize blood sugar, and promote digestion. They also help lower cholesterol, keep you fuller for longer, and contribute to overall gut and metabolic health.
Yes - use vegetable broth and vegan parmesan cheese. You could also play around with using nutritional yeast but ½ a cup would be too much.
Other high protein soups to try
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For a comforting meal pair this with my roasted garlic grilled cheese.
Garlic Parmesan White Bean Stew (high protein)
Equipment
- 1 soup pot
Ingredients
- 1 tablespoon olive oil use code avocadoskillet for 15% off Kosterina Olive oil
- ½ yellow onion - finely chopped
- 6-10 cloves garlic - minced adjust to your garlic preference
- 1 medium carrot - finely chopped
- 2 stalks celery - finely chopped
- 2 cans white beans - drained
- 1 sprig fresh rosemary - finely chopped
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- ½-1 teaspoon salt
- ½ teaspoon black pepper (or to taste)
- ½ cup parmesan cheese - grated
- 3-4 cups bone broth, vegetable broth, or chicken broth adjust to your thickness preference, I like a thick stew so I used 3 cups
- 2 cups finely chopped kale or green of choice
- juice from ¼ lemon can sub 1 tablespoon apple cider vinegar
Optional toppings and sides
- toasted sourdough
- red pepper flakes
Instructions
- Heat oil in a soup pot over medium heat. Add onions, carrots and celery cook for 5 minutes. Next, add in garlic, paprika, thyme, salt, pepper and rosemary. Cook for 5 more minutes.
- Add all remaining ingredients to the pot except for the kale. Bring to a simmer and simmer for 15 minutes, until the veggies are tender.
- Optional: Add 1-2 cups of soup to a blender and blend or partially blend with an immersion blender. This makes the soup creamy - but is not necessary.
- Turn off heat and fold in kale. Divide out soup and serve. I topped mine with additional parmesan and red pepper flakes and served with toasted sourdough.
Sharie says
This soup is super delicious! I had to make it again. The flavours were so tasty. I added a touch of oregan, some broccoli also used spinach chopped up. Great on chilly/cold days.
Thank you
Kristi says
thank you sharie!!
Carol Morrison says
Soup is good and I LOVE garlic but it’s a bit overpowering. I only used 12 cloves for a double pot so would only use 3 or 5 for a double pot.
Kristi says
Thanks Carol!
Deborah K Black says
I works like to add a meat to this soup. What do you think about Italian sausage?
Kristi says
I think that would be really good! You might need a little more liquid though to make up for the added volume.