Chicken and White Bean Soup (Hearty, High Protein)
This High Protein Chicken and White Bean Soup is a nourishing one pot meal that is packed with protein, fiber and flavor. Tender shredded chicken thighs, creamy cannellini beans, and veggies like carrots, onion, celery and kale, make this a wholesome soup everyone will love.
I have been working with a dietitian lately who customized my macros and increased my fiber goal to 35 grams a day. Beans paired with protein have been on repeat for me. Plus to watch my saturated fats, I like to use unsweetened almond milk instead of heavy cream to finish the broth, just like in my Chicken and Potato Soup.
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Why this recipe works
- High protein and fiber. Just like this Fish and Lentils recipe, Ground Chicken Chili, Bison Chili, Bison Stuffed Peppers and Ground Turkey Stuffed Peppers, chicken thighs and cannellini beans keep you full and satisfied.
- Anti-inflammatory. Similar to my Anti Inflammatory Chicken Soup and Turmeric Soup , turmeric and lemon add extra benefits to this delicious soup.
- Dairy free and gluten free. This chicken and cannellini bean soup recipe is naturally gluten free and has a touch of almond milk added in the end.
- One pot meal. Just like this Morrocan Beef Stew, Chicken Wing Stew, Whole30 Beef Stew and this soup is weeknight and meal prep friendly.
Ingredients you’ll need
- Extra virgin olive oil .
- Chicken thighs. Similiar to this Spring Chicken Noodle Soup, get bone in skin on for this recipe.
- Mirepoix. Onion, carrot and celery.
- All Purpose Seasoning. This is my homemade spice blend that has dried parsley, dried basil , cumin, paprika, cayenne, onion and garlic powder plus salt and pepper.
- Chicken broth. Low sodium is recommended.
- Cannellini beans.
- Kale.
- Turmeric.
- Almond milk.
- Lemon.
How to make Chicken and White Bean Soup
Step One: Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots and celery and sauté for 5-7 minutes until vegetables begin to soften. Add 1 tablespoon of the All Purpose Seasoning and stir to combine.
Step Two: Place the chicken thighs skin side down on top of the vegetables. Sprinkle the remaining tablespoon of All Purpose Seasoning over the chicken. Pour in the chicken broth and bring to a boil. Reduce heat to medium low and simmer for 40 minutes or until chicken is cooked through.
Step Three: Remove the chicken thighs from the pot and place on a cutting board. Remove and discard the skin and bones. Shred the chicken using two forks then return it to the pot.
Step Four: Add the cannellini beans, turmeric and kale. Simmer for an additional 10-15 minutes until kale is wilted and beans are warmed through.
Step Five: Stir in the almond milk and lemon juice. Taste and adjust salt and seasoning as needed. Serve warm.
Storing and reheating
Store any leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop over low heat for about 10 minutes or in the microwave for 1-2 minutes until warmed through.
For freezing, store in a freezer safe container for up to 3 months and defrost overnight in the refrigerator before reheating.
Helpful Tips
- When shredding the chicken, remove and discard the skin.
- Bone in skin on chicken thighs are recommended for the richest, most flavorful broth. However boneless skinless thighs or chicken breast work too.
- Add the turmeric in the end so the flavors don’t get lost in the other spices.
- Look for low sodium or no salt added canned beans and chicken broth. That way you can adjust your sodium to your specific needs.
Serving suggestions for this Chicken and White Bean Soup Recipe
- Serve with fresh warm bread.
- Pair with a simple salad or roasted vegetables such as Cumin Sweet Potatoes, Za’atar Roasted Potatoes, Rosemary Carrots or Roasted Butternut Squash and Carrots.
- Serve over white or brown rice or orzo similiar to this Spanish Chicken Soup with Rice.
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Chicken and White Bean Soup (Hearty, High Protein)
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Ingredients
- 1 tablespoon extra virgin olive oil
- 64 oz chicken broth low sodium
- 1.5 pounds chicken thighs about 4 large pieces, bone in/skin on
- 1 medium onion
- 3-4 carrots
- 4 celery
- 30 ounces cannellini beans 2 cans, low sodium
- 1 cup kale shredded
- ½ teaspoon turmeric
- ¼ cup almond milk
- ½ lemon
All Purpose Seasoning
- 1 teaspoon dried parsley
- 1 teaspoon dried basil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon cayenne
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon kosher salt
Instructions
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots and celery and sauté for 5-7 minutes until vegetables begin to soften. Add 1 tablespoon of the All Purpose Seasoning and stir to combine.
- Place the chicken thighs skin side down on top of the vegetables. Sprinkle the remaining tablespoon of All Purpose Seasoning over the chicken. Pour in the chicken broth and bring to a boil. Reduce heat to medium low and simmer for 40 minutes or until chicken is cooked through.
- Remove the chicken thighs from the pot and place on a cutting board. Remove and discard the skin and bones. Shred the chicken using two forks then return it to the pot.
- Add the cannellini beans, turmeric and kale. Simmer for an additional 10-15 minutes until kale is wilted and beans are warmed through.
- Stir in the almond milk and lemon juice. Taste and adjust salt and seasoning as needed. Serve warm.
Notes
Store any leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop over low heat for about 10 minutes or in the microwave for 1-2 minutes until warmed through.
To freeze: Store in a freezer safe container for up to 3 months and defrost overnight in the refrigerator before reheating. Helpful Tips
- When shredding the chicken, remove and discard the skin — it was there for flavor only and doesn’t need to go back into the soup.
- Bone in skin on chicken thighs are recommended for the richest, most flavorful broth. Bone and skin will get discarded when you shred the chicken. However boneless skinless thighs or chicken breast work too if that’s what you have on hand — just reduce the cooking time.
- Add turmeric in the last 15 minutes rather than the beginning so it doesn’t get lost with the other spices.
- Look for low sodium or no salt added canned beans and chicken broth — this gives you full control over the salt level in your soup.
- Makes 4 generous servings.
Nutrition
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