White Bean and Kale Soup

White Bean and Kale Soup

We absolutely LOVE soup!  In fact from the first twinges of cooler weather in the fall to the last chilly days of spring, soup is our favorite go-to meal.

Probably the very BEST part about this recipe is that it is the PERFECT alternative to chicken noodle soup.  All of the spirit and body healing properties, without any of the guilt of the noodles.

And, because it has yummy beans, it will provide you with long lasting energy.  If you are vegetarian, feel free to either omit the chicken, or add in your favorite chicken substitute.

Here's the other good news!  Because this soup is so nutrient dense, but carb and calorie lean, you can have a huge portion and still have room left for a nice crusty whole grain roll, a nice side salad and even fruit for dessert!  LOVE THAT!!!

Having a healthy eating lifestyle is NOT about depriving myself.  At least that's my own personal position.  If that sounds like something that excites you, I welcome you to try this delish recipe for yourself!

Bon Appetit!

White Bean and Kale Soup
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White Bean and Kale Soup
Hearty and delicious!
Chef:Collette Wiedecke
White Bean and Kale Soup
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Hearty and delicious!
Servings Prep Time Cook Time
6servings 10minutes 30-40minutes
Servings Prep Time
6servings 10minutes
Cook Time
30-40minutes
Ingredients
  • 1 TBSP extra virgin olive oil
  • 3 free-range chicken breasts cut in 1/2 inch pieces
  • 1 medium onion , diced
  • 2 organic carrots , diced
  • 3 celery stalks , chopped
  • 2 garlic clove , minced
  • 1/2 tsp kosher salt , to taste
  • 1/4 tsp fresh ground black pepper , to taste
  • 1/4 tsp red pepper flakes , to taste (optional)
  • 4 C fresh kale , chopped
  • 3 C cannelini beans (2 15oz cans)
  • 1 1/2 C diced tomatoe (1 15oz can), no salt added variety
  • 4 C organic chicken stock , low sodium
  • 4 C water
Servings: servings
Units:
Ingredients
  • 1 TBSP extra virgin olive oil
  • 3 free-range chicken breasts cut in 1/2 inch pieces
  • 1 medium onion , diced
  • 2 organic carrots , diced
  • 3 celery stalks , chopped
  • 2 garlic clove , minced
  • 1/2 tsp kosher salt , to taste
  • 1/4 tsp fresh ground black pepper , to taste
  • 1/4 tsp red pepper flakes , to taste (optional)
  • 4 C fresh kale , chopped
  • 3 C cannelini beans (2 15oz cans)
  • 1 1/2 C diced tomatoe (1 15oz can), no salt added variety
  • 4 C organic chicken stock , low sodium
  • 4 C water
Servings: servings
Units:
Instructions
  1. Heat dutch oven over medium-high heat. Add olive oil and chicken. Cook until lightly browned and cooked through.
  2. Add onion, celery and carrots. Season with spices. Lower heat to medium and saute until onion is translucent. Add garlic and saute for about 1 minute more.
  3. Add tomatoes, kale and beans. Stir to combine
  4. Add chicken stock and water. Cover and simmer for 30-45 minutes.
Chef's Notes:

Nutrition Facts
White Bean and Kale Soup
Amount Per Serving
Calories 205 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 3g
Cholesterol 35mg 12%
Sodium 897mg 37%
Potassium 86mg 2%
Total Carbohydrates 27g 9%
Dietary Fiber 10g 40%
Sugars 4g
Protein 19g 38%
Vitamin A 190%
Vitamin C 65%
Calcium 10%
Iron 14%
* Percent Daily Values are based on a 2000 calorie diet.

Alternatively, you could place all ingredients in crockpot and cook on high for 3-4 hours or on low for 6-8 hours.

Leftovers can be frozen for up to 4 months.

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I sure hope you enjoy this recipe as much as I do and would love to hear what you think about it, so don't be shy, let me know in the comments!

Also, make sure you share it with all your friends and join our community so you don't miss any of my other great recipes, events and offers.

Here's to your health!

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Email:  collette@holistichappyliving.com

PS:  If you're totally frustrated with the effects of your efforts to create and maintain a healthier diet and lifestyle,I feel ya for sure, let's chat!  What if just one discussion could change your life? I love to share what I know and help as many people as possible.  You can contact me here:  LET'S CHAT! 

PSS:  Ready for a jump start to your healthier diet and lifestyle?  CLICK HERE to join the challenge!

PSSS:  Are you in search of choices to upgrade your health and lifestyle?  CLICK HERE let's see if it's a fit for you!

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All information provided on Holistic Happy Living is based on my own and our expert’s personal experience. We are not medical professionals and no adjustments to care should be made without consulting your medical team. If you are new to exercise, haven’t exercised in a while and/or haven’t seen your medical team in the last 3 months, it is advised to do so before engaging in any kind of physical activities. You must not rely on the information on Holistic Happy Living as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

White Bean and Kale Soup
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
White Bean and Kale Soup
Hearty and delicious!
Chef:Collette Wiedecke
White Bean and Kale Soup
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Hearty and delicious!
Servings Prep Time Cook Time
6servings 10minutes 30-40minutes
Servings Prep Time
6servings 10minutes
Cook Time
30-40minutes
Ingredients
  • 1 TBSP extra virgin olive oil
  • 3 free-range chicken breasts cut in 1/2 inch pieces
  • 1 medium onion , diced
  • 2 organic carrots , diced
  • 3 celery stalks , chopped
  • 2 garlic clove , minced
  • 1/2 tsp kosher salt , to taste
  • 1/4 tsp fresh ground black pepper , to taste
  • 1/4 tsp red pepper flakes , to taste (optional)
  • 4 C fresh kale , chopped
  • 3 C cannelini beans (2 15oz cans)
  • 1 1/2 C diced tomatoe (1 15oz can), no salt added variety
  • 4 C organic chicken stock , low sodium
  • 4 C water
Servings: servings
Units:
Ingredients
  • 1 TBSP extra virgin olive oil
  • 3 free-range chicken breasts cut in 1/2 inch pieces
  • 1 medium onion , diced
  • 2 organic carrots , diced
  • 3 celery stalks , chopped
  • 2 garlic clove , minced
  • 1/2 tsp kosher salt , to taste
  • 1/4 tsp fresh ground black pepper , to taste
  • 1/4 tsp red pepper flakes , to taste (optional)
  • 4 C fresh kale , chopped
  • 3 C cannelini beans (2 15oz cans)
  • 1 1/2 C diced tomatoe (1 15oz can), no salt added variety
  • 4 C organic chicken stock , low sodium
  • 4 C water
Servings: servings
Units:
Instructions
  1. Heat dutch oven over medium-high heat. Add olive oil and chicken. Cook until lightly browned and cooked through.
  2. Add onion, celery and carrots. Season with spices. Lower heat to medium and saute until onion is translucent. Add garlic and saute for about 1 minute more.
  3. Add tomatoes, kale and beans. Stir to combine
  4. Add chicken stock and water. Cover and simmer for 30-45 minutes.
Chef's Notes:

Nutrition Facts
White Bean and Kale Soup
Amount Per Serving
Calories 205 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 3g
Cholesterol 35mg 12%
Sodium 897mg 37%
Potassium 86mg 2%
Total Carbohydrates 27g 9%
Dietary Fiber 10g 40%
Sugars 4g
Protein 19g 38%
Vitamin A 190%
Vitamin C 65%
Calcium 10%
Iron 14%
* Percent Daily Values are based on a 2000 calorie diet.

Alternatively, you could place all ingredients in crockpot and cook on high for 3-4 hours or on low for 6-8 hours.

Leftovers can be frozen for up to 4 months.

Share this Recipe

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