Chicken and White Bean Soup with Kale

Chicken, home-cooked white beans, kale, and vegetables simmer together in a savory broth. The beans add body and fiber, while lemon at the end keeps this hearty soup bright rather than heavy.

Why this recipe works

Chicken and beans contribute protein, while the beans also add fiber and a creamy texture. First, aromatics are cooked to develop a savory base. Next, the main ingredients simmer until tender. Finally, a bright finishing touch such as lemon or fresh herbs keeps the soup from tasting flat.

High protein chicken soup: balanced protein and fiber

This combination is practical for meal prep. In addition, it scales well: you can make a large pot and portion it for the week. Meanwhile, using beans cooked from dry reduces sodium and cost.

Ingredients

½×1×2×3×4×5×6×7×8×9×10×

ⓘ Original recipe (1×) yields 4 servings

• 1 tablespoon extra-virgin olive oil?
• 1 medium yellow onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• Chicken (amount to taste)?
• White beans cooked from dry
• Kale
• 6 cups homemade or minimally processed broth
• Sea salt and freshly ground black pepper
• Fresh herbs and citrus juice for serving

Instructions

1. First, heat the olive oil and sauté the onion, carrots, celery, and garlic until soft.
2. Next, add the chicken, cooked beans, and broth to the pot.
3. Simmer gently until the chicken is cooked through, then shred the meat.
4. Finally, stir in the kale, lemon juice, and parsley. Taste and adjust salt and pepper.

Make it your own

Adjust the broth to reach the texture you prefer. For example, add more broth for a lighter soup or reduce it for a thicker bowl. Add red pepper flakes for heat or extra greens during the final minutes of cooking. If you plan to freeze the soup, cool it fully before dividing it into airtight containers.

Nutrition perspective

Soup is a convenient way to combine vegetables, protein, and fiber in one bowl. Nutrition will vary with portion size and ingredient brands. Therefore, taste before adding salt, especially when using prepared broth or rotisserie chicken. In addition, using dry-cooked beans helps control sodium and improves texture.

Storage and reheating

Refrigerate leftovers for up to four days. Reheat gently until steaming, adding a splash of water or broth if needed. For more seasonal recipes and meal ideas, visit The Nutrient.

Nutrition Facts

Estimated nutrition per serving

Calories350

% Daily Value*

Total Fat

10 g

Saturated Fat

2 g

Total Carbohydrate

34 g

Dietary Fiber

5 g

Total Sugars

5 g

Protein

31 g

Sodium

620 mg

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