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Hemp & Bean Soup

Hemp & Bean Soup

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Craving a heartwarming soup that's both delicious and nutritious? Look no further than this Hemp & Bean Soup! This protein-packed recipe combines creamy cannellini beans, colourful veggies, and the power of hemp seeds for a satisfying and healthy meal.

Here's what makes this soup extra special:

  • Creamy Texture: Pureeing a portion of the beans creates a velvety base, adding richness and depth to the soup.
  • Plant-Based Protein Powerhouse: Cannellini beans and hemp seeds are excellent sources of plant-based protein, keeping you feeling full and energised.
  • Veggie Power: Chopped carrots, celery, and leafy greens add vitamins, minerals, and vibrant colour to the dish.
  • Hemp Seed Boost: Hulled hemp seeds are a nutritional powerhouse, packed with healthy fats, omega-3 and omega-6 fatty acids, and essential minerals.

Ready to whip up this flavourful and nourishing soup? Let's get cooking!

📌 Ingredients

  • 3 cans (15 oz) cannellini beans, drained and rinsed
  • 4 cups vegetable broth
  • 1 medium onion, diced
  • 2 medium carrots, diced
  • 2 sticks celery, diced
  • ¼ cup hulled hemp seeds
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme or fresh thyme leaves
  • 1 teaspoon dried rosemary or fresh rosemary leaves
  • Salt and freshly ground black pepper, to taste
  • 1 teaspoon red pepper flakes or chilli flakes (optional)
  • 2 cups chopped spinach or kale
  • 2 tablespoons fresh lemon juice
  • ¼ cup nutritional yeast
  • Fresh parsley, chopped, for garnish (optional)
  • Crusty sourdough bread, for serving

📌 Directions

  • Prep the Creamy Base: Rinse and drain one can of cannellini beans. Add this can to a blender with 1 cup of vegetable broth. Blend until smooth and creamy. Set aside the pureed bean mixture.
  • Sauté the Veggies: In a large pot, heat olive oil over medium heat. Add the garlic, onion, carrot, and celery. Sauté for 5-7 minutes, or until softened and fragrant.
  • Simmer the Soup: Add the remaining broth, pureed bean mixture, whole cannellini beans, thyme, rosemary, salt, pepper, and red pepper flakes (if using) to the pot. Bring to a simmer and cook for 15 minutes.
  • Hemp Seed Power Up: Add the hulled hemp seeds and spinach (or kale) to the simmering soup. Cook for an additional 3 minutes, or until the greens are wilted.
  • Flavour Boost: Stir in the nutritional yeast and fresh lemon juice. Season with additional salt and pepper to taste.
  • Serve & Enjoy: Ladle the hot soup into bowls and garnish with fresh parsley (optional). Enjoy this delicious and nourishing soup with a slice of crusty sourdough bread for a complete meal!


  • Feel free to adjust the amount of red pepper flakes or chilli flakes to your desired spice level.
  • For a vegan option, omit the cheese.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
  • You can use frozen chopped spinach or kale for convenience.

This Hemp & Bean Soup is a satisfying and healthy way to embrace the comfort of a warm bowl on a cool day. With its protein punch, veggie power, and creamy texture, it's a recipe you'll love coming back to again and again!