Creamy White Bean and Roasted Garlic Soup
Creamy White Bean and Roasted Garlic Soup
Why this works: white beans bring plant protein and fiber, and blending them makes the soup creamy with no cream at all. Roasted garlic gives it depth, a spoon of Greek yogurt adds richness, and it keeps you full for hours with no spike.
Ingredients (1 serving):
- Half a tin of white beans, drained
- 3 garlic cloves
- Half an onion
- 1 cup broth
- 1 tablespoon Greek yogurt
- 1 teaspoon olive oil
- Lemon, thyme, salt, pepper
Instructions:
- Soften the onion and garlic in olive oil until golden.
- Add the beans, broth, and thyme, simmer 12 minutes.
- Blend until creamy.
- Stir in the Greek yogurt and a squeeze of lemon.
Cook time: 5 minutes prep, 15 minutes cooking.
Food order guidance:
Step 1: a few greens or a spoon of either starter above (fiber) first.
Step 2: the soup carries protein and fat from the beans, yogurt, and olive oil.
Step 3: if you add bread, keep it to the side, dip it, and eat it last.
From my journey: when I want something creamy and comforting, this is what I make. Filling and warm, and it never leaves me hungry an hour later.
I lost 24kg without giving up the foods I love. I learned to change the way I ate instead of constantly trying to eat less or follow another restrictive plan.
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If you're curious about what I actually changed, you can see everything I put inside the Method here: