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Photo:Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Active Time:20 minsAdditional Time:25 minsTotal Time:45 minsServings:6Yield:6 servingsJump to Nutrition Facts
Active Time:20 minsAdditional Time:25 minsTotal Time:45 minsServings:6Yield:6 servings
Active Time:20 mins
Active Time:
20 mins
Additional Time:25 mins
Additional Time:
25 mins
Total Time:45 mins
Total Time:
45 mins
Servings:6
Servings:
6
Yield:6 servings
Yield:
6 servings
Jump to Nutrition Facts
Jump to recipeThisChicken & Kale Soupfeels like a warm, comforting hug in a bowl. Protein-rich chicken dances with earthy kale, hearty potatoes and creamy white beans in a brothy bath spiked with onion and garlic and brightened up with lemon juice. Keep reading for our expert tips, including what type of kale works best for this soup.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Frozen kale is a great alternative to fresh kale if that’s what you have on hand. There’s no need to thaw it before adding it to the soup; you can use it straight from the freezer and cook it for the same amount of time as fresh kale.You can use spinach instead of the kale for a change of pace.We think this soup has enough hearty ingredients, but if you prefer a thicker consistency, you can add a handful of noodles or pasta. Just keep in mind that this will also increase the calorie count.If you are out of great northern beans, the closest substitutes would be cannellini beans, pinto or chickpeas. However, you can use any beans you want.Nutrition NotesChicken breastis a great source of lean protein, vitamins and minerals. The choline and vitamin B12 in chicken breast help support your nervous system, and the protein will help keep your muscles strong. Thegreat northern beansbring another layer of protein to this soup, as well as fiber—which is a great combo to keep you full and satisfied.Onionsbring prebiotic fiber that feeds your beneficial bacteria to this soup. The quercetin in onions may help protect your heart.Kaleis a leafy green veggie linked to many health benefits, including cancer prevention. The vitamin K in kale is great for strong, healthy bones.Potatoesmight get a bad rap from some, but we know they’re loaded with health benefits—like fiber, especially when you eat the skin. So while the instructions say to peel the potatoes, feel free to leave the skins on for added benefits.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Jump to recipe
ThisChicken & Kale Soupfeels like a warm, comforting hug in a bowl. Protein-rich chicken dances with earthy kale, hearty potatoes and creamy white beans in a brothy bath spiked with onion and garlic and brightened up with lemon juice. Keep reading for our expert tips, including what type of kale works best for this soup.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Frozen kale is a great alternative to fresh kale if that’s what you have on hand. There’s no need to thaw it before adding it to the soup; you can use it straight from the freezer and cook it for the same amount of time as fresh kale.You can use spinach instead of the kale for a change of pace.We think this soup has enough hearty ingredients, but if you prefer a thicker consistency, you can add a handful of noodles or pasta. Just keep in mind that this will also increase the calorie count.If you are out of great northern beans, the closest substitutes would be cannellini beans, pinto or chickpeas. However, you can use any beans you want.Nutrition NotesChicken breastis a great source of lean protein, vitamins and minerals. The choline and vitamin B12 in chicken breast help support your nervous system, and the protein will help keep your muscles strong. Thegreat northern beansbring another layer of protein to this soup, as well as fiber—which is a great combo to keep you full and satisfied.Onionsbring prebiotic fiber that feeds your beneficial bacteria to this soup. The quercetin in onions may help protect your heart.Kaleis a leafy green veggie linked to many health benefits, including cancer prevention. The vitamin K in kale is great for strong, healthy bones.Potatoesmight get a bad rap from some, but we know they’re loaded with health benefits—like fiber, especially when you eat the skin. So while the instructions say to peel the potatoes, feel free to leave the skins on for added benefits.Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
ThisChicken & Kale Soupfeels like a warm, comforting hug in a bowl. Protein-rich chicken dances with earthy kale, hearty potatoes and creamy white beans in a brothy bath spiked with onion and garlic and brightened up with lemon juice. Keep reading for our expert tips, including what type of kale works best for this soup.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1tablespoonextra-virgin olive oil1 ½cupschopped yellow onion1tablespoonminced garlic1(15 ounce) canno-salt-added great northern beans, rinsed12ouncesboneless, skinless chicken breast or chicken tenders2mediumYukon Gold potatoes, peeled and diced (1/2-inch)6cupsunsalted chicken broth3thyme sprigs1teaspoonkosher salt½teaspoonground pepper3cupschopped kale or 1 (10 ounce) package frozen chopped kale2tablespoonslemon juice
Cook Mode(Keep screen awake)
Ingredients
1tablespoonextra-virgin olive oil
1 ½cupschopped yellow onion
1tablespoonminced garlic
1(15 ounce) canno-salt-added great northern beans, rinsed
12ouncesboneless, skinless chicken breast or chicken tenders
2mediumYukon Gold potatoes, peeled and diced (1/2-inch)
6cupsunsalted chicken broth
3thyme sprigs
1teaspoonkosher salt
½teaspoonground pepper
3cupschopped kale or 1 (10 ounce) package frozen chopped kale
2tablespoonslemon juice
Directions
Heat 1 tablespoon oil in a large, heavy pot over medium heat. Add 1 1/2 cups chopped onion; cook, stirring occasionally, until softened, about 5 minutes. Add 1 tablespoon garlic; cook, stirring constantly, until fragrant, about 1 minute. Add 15 ounces of beans, 12 ounces of chicken, 2 diced potatoes, 6 cups broth, 3 thyme sprigs, 1 teaspoon salt and 1/2 teaspoon pepper. Bring to a boil over medium-high heat; reduce heat to maintain a simmer. Simmer, covered, until the potatoes are tender and an instant-read thermometer inserted in the thickest portion of the chicken registers 165°F, about 18 minutes.
Transfer the chicken to a plate and, using 2 forks, shred it into bite-size pieces. Stir 3 cups of kale into the soup; cook over medium heat, stirring often, until the kale is wilted and tender, about 2 minutes. Remove from heat; stir in the shredded chicken and 2 tablespoons lemon juice. Remove the thyme sprigs before serving. Serve hot.
PHOTO:Victor Protasio, Jennifer Wendorf, Julia BaylessPHOTO:Victor Protasio, Jennifer Wendorf, Julia Bayless
Victor Protasio, Jennifer Wendorf, Julia Bayless
Frequently Asked Questions
Due to the acid in the soup from lemon juice, the kale may trade in its green color for a more brown hue the longer it’s stored. This doesn’t affect the taste, but the look won’t be as vibrant as it was right off the stove. But don’t let that stop you from packing the leftovers for work the next day! Store the cooled soup in airtight containers in the refrigerator for 3 to 4 days. You can also freeze it for up to 3 months with a labeled with a date.
The soup may be a bit thick when it comes straight from the refrigerator, but adding a little water will loosen the ingredients. Reheat it in the microwave for 1 to 2 minutes on medium power or warm it on the stovetop. If the soup is frozen, let it thaw overnight in the refrigerator.
You can pair this soup with a bakery roll or a slice of ourLow-Carb Seeded Quick Bread. If you prefer a bit of heat, try ourMexican Cornbreadwith green chiles—it might just be enough. Additionally, this soup goes wonderfully with salads such asCauliflower Salad with Lemon Vinaigrette and ParmesanorGreen Salad with Edamame and Beets. You could also serve it alongside ourCaprese SandwichorAir-Fryer Grilled Cheese Sandwiches.
EatingWell.com, July 2020; updated November 2022
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Nutrition Facts(per serving)271Calories5gFat30gCarbs26gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.,
Hilary Meyer,
andLinda Frahm
Linda Frahm
