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Healthy & High Protein Three Bean Salad

Healthy & High Protein Three Bean Salad You'll Love for Lunch

This Healthy & High Protein Three Bean Salad is a comforting and refreshing dish that's quick to make and loaded with protein.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tbsp Olive Oil Used for sautéing aromatics; can use vegetable oil if preferred.
  • 1 cup Onion One small yellow onion, chopped.
  • 5 cloves Garlic Thinly sliced.
  • 4 cups Green Cabbage Chopped; can substitute with kale or spinach.
  • 1 tsp Dried Oregano Fresh oregano works if available.
  • 0.5 tsp Ground Pepper Plus more for garnish.
  • 4 cups Vegetable Broth Reduced-sodium vegetable broth.
  • 1 can Cannellini Beans 15 oz, rinsed; can substitute with chickpeas or navy beans.
  • 0.25 cup Parmesan Cheese Grated; omit for vegan version and consider nutritional yeast.
  • 1 large Egg Omit for vegan version.
  • 2.5 tbsp Lemon Juice Fresh lemon juice is best.
  • 2 tbsp Fresh Dill Chopped; plus more for garnish.
  • 0.25 tsp Salt Essential seasoning.

Equipment

  • Large Pot
  • whisk
  • bowl

Method
 

Step-by-Step Instructions for Creamy Lemon Dill Cabbage Soup
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Once the oil shimmers, add 1 chopped yellow onion and 5 thinly sliced garlic cloves. Sauté for about 4 minutes until the onion becomes translucent and fragrant.
  2. Add 4 cups of chopped green cabbage, 1 teaspoon of dried oregano, and ½ teaspoon of ground pepper to the pot. Cook for an additional 3 minutes, stirring frequently.
  3. Pour in 4 cups of reduced-sodium vegetable broth and stir in 1 can of rinsed cannellini beans. Once boiling, reduce to a gentle simmer and cook for about 8 minutes.
  4. Whisk together ¼ cup of grated Parmesan cheese, 1 large egg, and 2½ tablespoons of fresh lemon juice. Gradually add hot soup to temper the mixture.
  5. Remove the pot from heat and stir in the tempered egg mixture along with 2 tablespoons of chopped fresh dill. Season with salt.
  6. Ladle the soup into bowls and garnish with extra dill and a sprinkle of black pepper. Enjoy!

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 30gProtein: 15gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 75mgSodium: 500mgPotassium: 800mgFiber: 8gSugar: 5gVitamin A: 1000IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

This soup can be made ahead; just add the egg mixture before serving to maintain the texture.

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