White Bean Soup with Chicken and Kale
Tuscan-style white bean soup with shredded chicken, kale, carrots and rosemary, made in one pot with half broth and half water to keep the sodium in check. About 25 g of carbohydrate per bowl.
One serving
One serving is about 1¾ cups. Prep 15 min · Cook 35 min.
Steps
Heat the olive oil in a large pot over medium heat and cook the onion, carrots and celery until soft, about 6 minutes.
Stir in the garlic and rosemary and cook 1 minute.
Add the chicken broth, water and whole chicken breasts. Bring to a boil, then cover and simmer until a thermometer in the chicken reads 165°F (74°C), about 18 minutes.
Move the chicken to a cutting board and shred it with two forks.
Add the white beans to the pot, mash a few against the side to thicken the broth and simmer for 5 minutes. Stir in the kale and cook until tender, about 3 minutes.
AI-generated illustrative image. Return the chicken, add the lemon juice, salt and black pepper, and top each bowl with a sprinkle of Parmesan.
On the plate
A complete meal in a bowl, with protein, vegetables and a measured amount of carbohydrate: about 25 g per serving.
Nutrition
| Nutrient | Per serving (1/6 of recipe) |
|---|---|
| Calories (kcal) | 266 |
| Total carbohydrate | 25 g |
| Dietary fiber | 6 g |
| Total sugars | 4 g |
| Protein | 27 g |
| Total fat | 7 g |
| Saturated fat | 2 g |
| Sodium | 565 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| olive oil Olive oil | 14 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| onion Onion, raw | 150 g | 14.0 g | “Onions, raw”, USDA SR Legacy, FDC ID 170000 |
| carrots Carrots, raw | 120 g | 11.5 g | “Carrots, raw”, USDA SR Legacy, FDC ID 170393 |
| celery Celery, raw | 100 g | 3.0 g | “Celery, raw”, USDA SR Legacy, FDC ID 169988 |
| garlic Garlic, raw | 12 g | 4.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| rosemary Rosemary, fresh | 2 g | <1 g | “Rosemary, fresh”, USDA SR Legacy, FDC ID 173473 |
| chicken broth Chicken broth, reduced sodium | 480 g | 1.8 g | “Soup, chicken broth, less/reduced sodium, ready to serve”, USDA SR Legacy, FDC ID 172888 |
| water Water | 720 g | 0.0 g | “Beverages, water, tap, drinking”, USDA SR Legacy, FDC ID 173647 |
| chicken breasts Chicken breast, skinless, raw | 450 g | 0.0 g | “Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw”, USDA SR Legacy, FDC ID 171077 |
| white beans Great northern beans, canned, low sodium | 500 g | 105.0 g | “Beans, great northern, mature seeds, canned, low sodium”, USDA SR Legacy, FDC ID 173791 |
| kale Kale, raw | 150 g | 6.6 g | “Kale, raw”, USDA SR Legacy, FDC ID 168421 |
| lemon juice Lemon juice | 15 g | 1.0 g | “Lemon juice, raw”, USDA SR Legacy, FDC ID 167747 |
| salt Salt | 1 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| black pepper Black pepper, ground | 1 g | <1 g | “Spices, pepper, black”, USDA SR Legacy, FDC ID 170931 |
| Parmesan Parmesan, grated | 30 g | 4.2 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: rosemary (total sugars); salt (); black pepper ().
Calculation engine v1.3.0.
Swaps and variations
- Spinach
- Use 5 cups baby spinach instead of the kale and stir it in at the end; it wilts in 1 minute.
Storage
Refrigerate within 2 hours, up to 4 days, or freeze up to 3 months. Reheat to 165°F (74°C).
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/white-bean-soup-chicken-kale. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about white bean soup with chicken and kale.
How do you thicken white bean soup?
Mash some of the beans against the side of the pot; their starch thickens the broth.
How many carbohydrates are in white bean soup?
About 25 g per bowl in this one, with 6 g of fiber and 27 g of protein.
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