Recipe description
July 29, 2026
High-Protein High-Fiber Egg White Bean Soup
A protein-packed, fiber-rich soup boosting gentle digestion and gut-friendly nourishment.
High Protein
High Fiber
Antioxidant Rich
82%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans, vegetables, and herbs.
- Includes polyphenol-rich ingredients like garlic, onions, and olive oil.
- Balanced with plant-based protein, healthy fats, and fiber.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Egg white
4
piece
Bean, white
2
cup
Onion
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sauté until softened, about 5 minutes.
2
Add white beans and vegetable broth. Bring to a gentle boil, then reduce heat and simmer for 15 minutes.
3
Whisk egg whites lightly and slowly pour into the simmering soup while stirring gently to create ribbons.
4
Season with salt and black pepper to taste. Simmer for another 5 minutes.
5
Ladle into bowls and garnish with fresh chopped parsley before serving.
Nutrition
240 kcal
Calories
28 g
Protein
26 g
Carbohydrates
12 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
2.9 g
Salt
FAQ
Is this soup vegan-friendly?
It contains egg whites, so it's not vegan; you could make a plant-based version by substituting with beans or tofu, but the texture will differ.
Is this soup dairy-free?
Yes, it contains no dairy ingredients.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; you can freeze for 1–2 months. Reheat gently until steaming.
How can I increase the protein or fiber content?
You can add more egg whites or beans, or serve with a protein-rich side dish.
What allergens or gluten concerns should I be aware of?
Contains eggs and beans; ensure broth is gluten-free if needed; watch for cross-contamination.
Is the recipe gluten-free?
Naturally gluten-free if you use gluten-free broth and avoid cross-contamination; check labels.
Are onion and garlic a problem for gut sensitivity?
They are high-FODMAP and may cause discomfort for some with IBS; you can omit them or use garlic-infused oil and/or onion powder in small amounts.
How can I adjust the flavor if I skip onion/garlic?
Try herbs like parsley, thyme, bay leaf, and a splash of lemon juice for brightness.
How can I turn this into a complete meal?
Serve with whole-grain bread or a side salad to add fiber and calories.
How can I reduce sodium in this soup?
Use a low-sodium vegetable broth and reduce added salt; taste and adjust.
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