Easy 30-Minute Kale, White Bean, and Chicken Soup
Easy 30-Minute Kale, White Bean, and Chicken Soup
  • prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    The soup is easy, ready in 30 minutes, hearty, and healthy. It’s packed with flavor, texture, and even for those who think that soup can’t make a meal, this one will change your mind. To save time I used shredded rotisserie chicken. The beans add heartiness and protein while the kale, cabbage, and zucchini add texture. There’s sweet Vidalia onions, garlic, and celery for a flavor boost.. I use low-sodium chicken broth, low-sodium beans, and add a bit of salt to the soup so I can control the overall salt level. The saltiness of low-sodium broth, beans, rotisserie chickens, and personal preferences for salt all vary so salt to taste.

    Ingredients

    • 3 tablespoons olive oil
    • 2 cups sweet Vidalia or yellow onion, peeled and diced small (about 2 medium/large onions)
    • (about 2 stalks)
    • 2 to 3 cups green cabbage, sliced into thin ribbons (about 1/2 small head of cabbage)
    • 4 garlic cloves, peeled and finely minced
    • 64 ounces (8 cups) low-sodium chicken broth
    • 3 to 4 cups shredded cooked chicken (use about 1 whole storebought rotisserie chicken to save time; or roast or cook your own chicken in a skillet)
    • two 15-ounce cans cannellini beans, drained and rinsed
    • 1 tablespoon dried parsley
    • 1 teaspoon dried oregano
    • 1 teaspoons salt, or to taste
    • 1 teaspoon black pepper, or to taste
    • leaves from 4 large stalks of kale, torn into bite-sized pieces (discard the center thick rib)
    • 1 cup zucchini, diced small (from about 1 medium zucchini)
    • 1 tablespoon lemon juice, optional (brightens up the flavor)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 14
    • Amount Per Serving
    • Calories: 130 % Daily Value *
    • Total Fat: 3 g 4.74%
    • Saturated Fat: 0 g 2.26%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 301 mg 12.53%
    • Calcium: 96 mg 9.64%
    • Potassium: 218 mg 6.22%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 8%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 21 g %
    • Dietary Fiber: 3 g 11.51%
    • Sugar: 2 g
    • Protein: 6 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 1.21%
    • Vitamin C 26.29%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables3
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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