High-Protein Broccoli Cheddar And White Bean Soup
A creamy, comforting soup that blends white beans for a velvety base without the heavy cream. Loaded with tender broccoli and sharp cheddar for a rich, satisfying meal.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthAppetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Digestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 25-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Blender · Knife and cutting board
Time saver
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove over low heat so the cheese doesn't separate.
Do these three things first
- 1Prep can cannellini or navy beans (rinsed), cups broccoli florets (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 6 steps complete
Next: In a medium pot
- 01
In a medium pot
In a medium pot, heat the olive oil over medium heat. Add the shredded carrot and sauté for 2 minutes until slightly softened.
Tap card to mark done - 02
Stir in the broccoli florets
Stir in the broccoli florets, garlic powder, onion powder, a pinch of salt, and black pepper. Cook for 2 more minutes.
Tap card to mark done - 03
Pour in the vegetable broth and the…
Pour in the vegetable broth and the rinsed white beans. Bring the soup to a gentle simmer, then reduce the heat to low, cover, and cook for 8 to 10 minutes until the broccoli is tender.
Tap card to mark done - 04
Using a ladle
Using a ladle, scoop out about half of the beans and broth (avoiding the broccoli if possible) into a blender, or use an immersion blender directly in the pot in short bursts. Blend until the soup base is thick and creamy.
Tap card to mark done - 05
Remove the pot from the heat
Remove the pot from the heat. Gradually stir in the grated cheddar cheese a handful at a time, mixing continuously until completely melted and smooth.
Tap card to mark done - 06
Taste and adjust seasoning with a little…
Taste and adjust seasoning with a little more salt or pepper if needed, then divide into two bowls and serve warm.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Freshly grated cheese melts much smoother…
Freshly grated cheese melts much smoother than pre-shredded bagged cheese, which is coated in anti-caking starches that can make the soup grainy.
Chop your broccoli into very small
Chop your broccoli into very small, 1/2-inch pieces so it cooks quickly and fits perfectly on a spoon.
Store leftovers in an airtight container…
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove over low heat so the cheese doesn't separate.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.