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.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Instructions
0 of 6 steps complete
Next: Heat the olive oil over medium heat
- 01
Heat the olive oil over medium heat
In a medium pot, heat the olive oil over medium heat. Add the shredded carrot and sauté for 2 minutes until slightly softened.
Look for: 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.
Look for: the broccoli is tender
Tap card to mark done - 04
Scoop out about half of the beans…
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.
Look for: 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.
Look for: 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.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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