January's Cozy Comfort: Chicken & White Bean Soup


Start the new year with a warm, flavorful soup that's both satisfying and healthy! This recipe is packed with protein from chicken and beans, while remaining low in fat and bursting with fresh flavors.

Yields: 6 servings

Prep time: 15 minutes

Cook time: 40 minutes

Ingredients

  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
  • 6 cups low-sodium chicken broth
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1 cup chopped kale or spinach
  • 1 tsp dried rosemary
  • 1/2 tsp dried thyme
  • Salt and pepper to taste
  • Optional: 1/4 cup chopped fresh parsley for garnish
  • Optional: Lemon wedges for serving

Instructions

  1. Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Add the garlic and cook for another minute until fragrant.
  2. Brown the chicken: Add the chicken cubes to the pot and cook until browned on all sides, about 5-7 minutes.
  3. Add liquids and seasonings: Pour in the chicken broth, add the cannellini beans, rosemary, and thyme. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the chicken is cooked through.
  4. Stir in greens: Add the kale or spinach and cook until wilted, about 2-3 minutes.
  5. Season and serve: Season the soup with salt and pepper to taste. Ladle into bowls and garnish with fresh parsley and a lemon wedge, if desired.

Nutritional Highlights

This soup provides a substantial amount of lean protein from the chicken and beans, keeping you feeling full and energized. The vegetables add essential vitamins and minerals, while the low-fat cooking method ensures a healthy and satisfying meal. Cannellini beans are also a great source of fiber, aiding digestion.

Tips & Variations

  • Spice it up: Add a pinch of red pepper flakes for a little heat.
  • Add other vegetables: Feel free to add other vegetables like diced zucchini, bell peppers, or mushrooms.
  • Use different beans:  Great Northern beans or white kidney beans can be substituted for cannellini beans.
  • Make it creamy (slightly):  If you prefer a slightly creamier texture, you can blend a portion of the soup with an immersion blender before adding the greens.  Avoid adding cream to keep it low-fat.
  • Meal prep friendly: This soup is perfect for meal prepping. Store leftovers in airtight containers in the refrigerator for up to 4 days.

Enjoy this comforting and nutritious soup as part of your healthy January!

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Disclaimer: This recipe is for informational purposes only and does not constitute medical advice. Consult with your doctor or a registered dietitian before making significant dietary changes, especially if you have underlying health conditions.