White Bean Rosemary Soup

Gentle white bean rosemary soup to support digestion and fiber diversity.

Protein Rich Plant Based
88%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

This cozy white bean rosemary soup brings gentle, plant-powered nourishment to your day. White beans provide fiber and plant diversity, while rosemary contributes aroma and polyphenols that support flavor and variety in the gut-friendly lineup. The recipe centers on a simple, balanced bowl that fits everyday meals and can pair with whole grains or vegetables for extra fiber. A warm, easy-to-digest soup texture invites slower savoring, supporting mindful eating habits and a steadier approach to digestion within a balanced, plant-forward routine.

May 23, 2026
White Bean Rosemary Soup
Prep 15 min Cook 25 min Easy

Why this recipe fits you

  • Rich in fiber from white beans and vegetables.
  • Includes rosemary and herbs for polyphenols and flavor.
  • Balanced plant-based dish with fiber, protein, and gentle digestion.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
70
🧬 Diversity support
70
🛡️ Inflammation support
82
🫧 Fermentation support
0
⚖️ Blood sugar stability
82

Ingredients

2 servings
white beans 400 gram
fresh rosemary 2 tablespoon
vegetable broth 800 ml
garlic 2 clove
onion 1 piece
olive oil 2 tablespoon
Drop, salt 1 teaspoon
Drop, salt
pepper 1 teaspoon

Instructions

1

In a large pot, heat the olive oil over medium heat.

2

Add chopped onion and minced garlic, and sauté until the onion is translucent.

3

Add the white beans, vegetable broth, rosemary, salt, and pepper.

4

Bring to a boil, then reduce heat and simmer for about 20 minutes.

5

Using an immersion blender, blend the soup until smooth, or leave it chunky if preferred.

6

Serve warm and enjoy with whole grains or vegetables.

Nutrition

320 kcal Calories
14 g Protein
42 g Carbohydrates
9 g Fiber
5 g Sugar
9 g Fat
1 g Saturated fat
0.9 g Salt

FAQ

Can I use canned white beans, or do I need dried beans?
Yes, canned beans work; rinse and drain to reduce sodium. If using dried beans, soak and cook until tender.
How should I store leftovers and reheat?
Store in an airtight container in the fridge for 3–4 days. Reheat on the stove or in the microwave, adding a splash of water if needed.
What texture should the soup have, and can I adjust the thickness?
Aim for a creamy, spoonable texture. If too thick, thin with water or broth; if too thin, simmer uncovered to reduce.
Is this soup vegan and gluten-free?
Yes. It’s plant-based and gluten-free as written, assuming no gluten-containing additives.
Do beans cause gas, and how can I reduce that?
Beans can cause gas for some people. Rinse canned beans; soak dried beans and introduce them gradually; spices like cumin or ginger can help.
How long does it take to make?
About 30–40 minutes total, including prep and simmer.
What should I serve it with?
Pair with whole grains (quinoa, barley) or roasted vegetables for extra fiber.
Can I freeze the soup or meal-prep ahead?
Yes, freeze in airtight containers for up to 3 months; thaw overnight and reheat gently.
How can I adapt the recipe for a lower-sodium or higher-protein version?
Use low-sodium beans and stock; limit added salt; for more protein, add extra white beans or a small amount of tahini or nutritional yeast.