Budget-Friendly Clean Eating Creamy Bean Soup

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Description

This Budget-Friendly Clean Eating Creamy Bean Soup is hearty, nourishing, and satisfying while being light on your wallet. Made with simple pantry staples like beans, vegetables, and a touch of herbs, this soup is naturally creamy without heavy cream. Perfect for a quick weeknight dinner or meal prep, it’s protein-packed, high in fiber, and keeps you full and energized.

Ingredients For Budget-Friendly Clean Eating Creamy Bean Soup

  • 2 tbsp olive oil (or avocado oil)

  • 1 medium onion, diced

  • 2 carrots, diced

  • 2 celery stalks, diced

  • 3 garlic cloves, minced

  • 2 cans (15 oz each) white beans (cannellini or navy beans), drained & rinsed

  • 4 cups low-sodium vegetable broth (or chicken broth)

  • 1 tsp dried thyme

  • 1 tsp dried oregano

  • 1 bay leaf

  • Salt & black pepper, to taste

  • ½ cup unsweetened almond milk (or regular milk, optional for creaminess)

  • Fresh parsley, chopped (for garnish)

Instructions

  1. Heat olive oil in a large pot over medium heat.

  2. Add onion, carrots, and celery. Sauté for 5–7 minutes until softened.

  3. Stir in garlic and cook for another 1 minute until fragrant.

  4. Add beans, broth, thyme, oregano, bay leaf, salt, and pepper. Bring to a boil, then reduce heat and let simmer for 20 minutes.

  5. Remove bay leaf. Using an immersion blender, blend part of the soup until creamy (leave some chunks for texture).

  6. Stir in almond milk (or milk of choice) for extra creaminess. Adjust seasoning if needed.

  7. Garnish with fresh parsley and serve warm with whole-grain bread.

Notes

  • You can use any beans (pinto, kidney, or chickpeas).

  • For extra thickness, mash some beans before blending.

  • If you prefer a fully smooth soup, blend completely.

  • Make it heartier by adding spinach, kale, or diced potatoes.

Tips

  • ✅ Use homemade vegetable broth for maximum clean eating benefits.

  • ✅ Double the recipe and freeze portions for later (freezes well up to 3 months).

  • ✅ To save money, cook dried beans in bulk instead of canned.

  • ✅ Add chili flakes or smoked paprika for a spicy kick.

Servings

  • Makes 4 servings

  • Serving size: ~1 ½ cups

Nutritional Info (per serving – approx.)

  • Calories: 260

  • Protein: 12g

  • Carbohydrates: 38g

  • Fiber: 10g

  • Fat: 7g

  • Sodium: 480mg

  • Sugar: 5g

Benefits

  • 🌱 Clean Eating: Whole, minimally processed ingredients.

  • 💰 Budget-Friendly: Beans are one of the cheapest protein sources.

  • ❤️ Heart-Healthy: High fiber lowers cholesterol and supports heart health.

  • ⚡ Energy Boost: Complex carbs provide steady energy.

  • 🥗 Weight-Friendly: Filling and nutrient-dense but low in calories.

Q&A

Q: Can I make this soup without blending?
A: Yes! It will just be a chunky bean and veggie soup instead of creamy.

Q: How do I make it more protein-rich?
A: Add cooked quinoa, lentils, or shredded chicken for extra protein.

Q: Can I make this in a slow cooker?
A: Yes, add everything except milk to the slow cooker and cook on LOW for 6–7 hours. Stir in milk before serving.

Q: Is this soup freezer-friendly?
A: Absolutely! Cool completely, store in airtight containers, and freeze for up to 3 months.

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