Kale, White Bean and Chicken Soup

Dec 18, 2016 | Recipes, Soups and Stews | 0 comments

Using shredded chicken makes this soup even easier to whip up and the kale and beans and zucchini give it a wonderful texture.  It has heaps of flavour plus if you are early into your post weight loss surgery life, it can be easily pureed and frozen in small portions.

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Kale, White Bean and Chicken Soup
Prep Time
10 mins
Cook Time
1 hr 30 mins
Total Time
1 hr 40 mins
 
Course: Casseroles, Soups & Stews
Servings: 16 cups
Ingredients
  • 3 tablespoons olive oil
  • 2 cups onion
  • 1 cup celery sliced thin
  • 3 cups green cabbage sliced
  • 4 garlic cloves peeled and finely minced
  • 8 cups low-sodium chicken broth
  • 400 grams shredded cooked chicken
  • 800 grams 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
  • 1 tablespoon lemon juice optional (brightens up the flavor)
Instructions
  1. In a stockpot, soup pot or slow cooker, add the oil, onion, celery, and sauté over medium-high heat for about 7 minutes, or until vegetables begin to soften. Stir intermittently. If you are making this in the slow cooker, just throw everything in at the same time and leave it on for 3-4 hours.
  2. Add the cabbage and sauté for about 3 minutes, or until cabbage wilts and softens. Stir intermittently.
  3. Add the garlic and sauté for another 1 to 2 minutes.
  4. Add the chicken broth, shredded chicken, cannellini beans, parsley, oregano, salt and pepper to taste, and boil about 5 minutes, or until chicken is warmed through.
  5. Add the kale, zucchini, optional lemon juice, and boil 1 to 2 minutes, or until kale has wilted and zucchini has softened.
  6. Taste soup and add salt or herbs, to taste. Amount of salt will vary based on how salty the brand of chicken broth used is, how salty the rotisserie chicken is, and personal preference. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay because at the end you will adjust the salt level. Serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.
Recipe Notes

Puree if required with a stick blender.
To add more protein, I mix 60 grams of Honest Food Company Naked Protein through the soup just before I puree.

Nutritional Values:
Calories 248 | Protein 20.8g | Fat 3.9g | Sugar 2.2g | Fibre 13.3g | CHO 20mg

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