The Coziest Flavorful High Fiber Soup: Creamy (dairy-free) White Bean & Rosemary

Weeknight-ready comfort with bold rosemary, silky white beans, and serious fiber—rich, dairy-free, and done in about 30 minutes.

You want cozy. You want flavor. You want fiber that actually fills you up, not just the marketing on a label. This soup hits all three without dairy, without fuss, and without sacrificing that luxurious, spoon-coating texture you crave on cold evenings. Built from pantry staples and a single herb that does the heavy lifting (hi, rosemary), it’s the kind of recipe that turns “What’s for dinner?” into “Oh, we’re doing seconds.” If you can simmer and stir, you can make this restaurant-level bowl at home.

What Makes This Recipe Awesome

• Big comfort, zero dairy. Blending white beans gives you a naturally creamy base—no cream, no cheese, no compromise.
• High fiber, high satisfaction. White beans and aromatics deliver a stick-to-your-ribs bowl that actually keeps you full.
• 30-minute hero. From chopping board to bowl in about half an hour, with just one pot to wash.
• Pantry-forward. Beans, broth, onion, garlic, rosemary—when the fridge is “meh,” dinner is still “wow.”
• Meal-prep friendly. Tastes even better the next day as the flavors marry; freeze it for easy future lunches.
• Simple, but flexible. Dial up lemon for brightness, add greens for color, or swirl in tahini for extra silk.
• Budget win. Beans do the heavy lifting so you don’t have to splurge to eat like royalty, IMO.

Shopping List – Ingredients

• Olive oil: 2 tablespoons (plus more for finishing)
• Yellow onion: 1 large, diced
• Celery: 2 stalks, diced
• Carrot: 1 medium, diced (optional but lovely)
• Garlic: 4–6 cloves, minced
• Fresh rosemary: 2–3 teaspoons finely chopped (or 2 small sprigs)
• Crushed red pepper flakes: 1/4 teaspoon (optional, for gentle heat)
• Cannellini or great northern beans: 3 cans (15 oz each), drained and rinsed
• Vegetable broth: 4 cups (1 quart), low-sodium preferred
• Bay leaf: 1
• Lemon: 1 (zest 1 teaspoon, juice 1–2 tablespoons)
• Salt and black pepper: to taste
• Baby kale or spinach: 2 packed cups, chopped (optional)
• Optional “extra-creamy” boosters: 1/4 cup tahini or 1/2 cup raw cashews (soaked 20 minutes and blended)
• Garnish (optional): flaky salt, extra virgin olive oil, crispy rosemary, chili oil, or crunchy croutons

Instructions

1. Sweat the aromatics. Heat the olive oil in a large pot over medium. Add onion, celery, and carrot with a pinch of salt. Cook 5–7 minutes, stirring, until the veggies are soft and glossy, not browned.
2. Bloom the flavor. Stir in the garlic, rosemary, and red pepper flakes. Cook 60–90 seconds until fragrant. If it smells amazing, you’re doing it right.
3. Build the base. Add the beans, broth, bay leaf, and lemon zest. Bring to a gentle simmer, then reduce heat and cook 10–12 minutes to let everything mingle.
4. Blend to creamy. Fish out the bay leaf. Using an immersion blender, blend about half the soup in the pot until it’s silky but still has texture. (No immersion blender? Carefully ladle 3–4 cups to a blender, vent the lid, cover with a towel, and blend. Return to pot.)
5. Finish and adjust. Stir in 1–2 tablespoons lemon juice. Add tahini or cashew cream if using for extra silk. Season with salt and plenty of black pepper. Taste and tweak—more acid, more salt, more rosemary? Your call.
6. Greens go last. Fold in the chopped kale or spinach. Simmer 1–2 minutes until wilted and bright.
7. Rest and serve. Turn off the heat and let the soup sit 3 minutes to relax the bubbles (FYI, this helps the texture). Ladle into bowls and finish with a swirl of olive oil and your favorite garnish.

Storage Tips

Cool the soup until just warm before storing. Portion into airtight containers and refrigerate for up to 4 days. For longer storage, freeze in meal-size containers or freezer cubes for up to 3 months.

Reheat gently on the stovetop over medium-low, adding splashes of water or broth as needed. Avoid aggressive boiling after blending—it can split the emulsion and dull the flavors. If a thawed batch looks thick, whisk in a bit of hot broth and finish with a squeeze of lemon to wake it up.

Nutritional Perks

• Fiber powerhouse: White beans bring soluble and insoluble fiber that supports digestion and steady energy. Expect roughly 8–10g fiber per serving with this bean-heavy batch (estimate, not a lab test).
• Plant protein: Beans deliver satisfying protein that pairs well with the creamy body of the soup.
• Heart-friendly fats: Olive oil adds a luxe mouthfeel and monounsaturated fats without any dairy.
• Antioxidant lift: Rosemary, garlic, and onions bring polyphenols and prebiotic goodness that your gut microbes will happily RSVP to.
• Lighter comfort: Rich texture, low saturated fat. All the cozy vibes, none of the heaviness.

What Not to Do

• Don’t scorch the garlic. Bitter garlic ruins silky soup. Keep heat moderate and move fast once it’s in the pot.
• Don’t overdo the rosemary. It’s potent. Start with 2 teaspoons and build. You want perfume, not pine cleaner.
• Don’t skip rinsing canned beans. Rinsing reduces sodium and any tinny taste, leaving pure bean flavor.
• Don’t boil after blending. Vigorous boiling can break the creamy texture. Gentle simmer is your friend.
• Don’t forget acid. Lemon juice makes everything pop. Taste at the end and finish bright.
• Don’t salt blindly. Broths vary. Season in layers and taste, taste, taste.

Mix It Up

• Smoky tomato twist: Add 1 teaspoon smoked paprika and 2 tablespoons chopped sun-dried tomatoes. Finish with a splash of sherry vinegar.
• Lemony greens + orzo: Stir in 1/2 cup small pasta (orzo) and an extra handful of spinach. Add more broth as needed and finish extra zesty.
• Hearty potato cream: Dice 1 small Yukon gold and simmer with the beans. Blend more of the pot for ultra velvet.
• Coconut-rosemary: Swap 1 cup broth for light coconut milk for a lush, different vibe. Not traditional, but delicious.
• Herb swap: No rosemary? Try thyme or sage. Both play nicely with white beans.
• Crunch factor: Top with garlicky toasted breadcrumbs or croutons for texture. A little crunch = restaurant energy, IMO.
• Protein boost: Add vegan sausage crumbles, or for non-vegan homes, brown Italian sausage before the aromatics and build from there.

FAQ

Can I use dried beans instead of canned?

Absolutely. Cook 1 1/2 cups dried cannellini or great northern beans until tender (soaked overnight, then simmered 60–90 minutes, or pressure-cooked). You’ll end up with about 4–4 1/2 cups cooked beans, which matches the volume in this recipe.

How do I make this oil-free?

Water-sauté the aromatics with a splash of broth, adding more as needed to prevent sticking. Blend extra beans for creaminess and finish with a squeeze of lemon; you can also blend in 2–3 tablespoons tahini or a handful of soaked cashews for body.

Does it freeze well?

Yes. Freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently. If it’s thick after thawing, whisk in warm broth and hit it with fresh lemon to revive the flavors.

What if I don’t have fresh rosemary?

Dried rosemary works in a pinch—use 1/2 to 1 teaspoon, crushed between your fingers to wake it up. Thyme or sage are great substitutes if rosemary isn’t your thing.

How can I make it thicker or thinner?

For thicker, blend more of the soup or simmer uncovered a few extra minutes. For thinner, whisk in warm broth until you hit your happy place. It should feel creamy, not stodgy.

Can I cook it in the Instant Pot?

Yes, especially if starting with dried beans. Sauté aromatics on Sauté mode, add ingredients (use cooked or soaked beans), then cook 2 minutes at High Pressure for canned/cooked beans or 25–30 minutes for soaked dried beans. Quick release, then blend and finish as directed.

Is this soup gluten-free?

It is, as written, assuming your broth and garnish are certified gluten-free. Skip croutons or use a GF alternative if needed.

Can I add pasta or grains?

Totally. Stir in 1/2 cup small pasta or 3/4 cup cooked farro or barley. Add extra broth to keep the texture creamy, and season again at the end.

How many servings does this make, and how long does it take?

You’ll get about 5–6 hearty bowls. Active time is around 15 minutes; total time lands near 30 minutes. Not bad for weeknight luxury, FYI.

What’s the best garnish for maximum flavor?

A swirl of great olive oil, a pinch of flaky salt, and a little crispy rosemary are elite. Chili oil or lemony breadcrumbs bring heat or crunch if you want to flex.

In Conclusion

This soup gives you the trifecta: bold flavor, creamy comfort, and serious fiber—all without dairy and without a sink full of dishes. Rosemary does the heavy lifting, white beans bring the silk and staying power, and lemon flips the lights on at the end. Keep it classic, or riff with greens, grains, or smoky add-ins. Either way, you’ll have a dependable, weeknight-ready bowl you’ll make on repeat—and yes, it tastes even better tomorrow.