Chicken and Kale Soup
This chicken and kale soup with creamy white beans is nourishing and full of both fiber and protein. You'll love the flavorful broth made from onions, garlic, warm spices, and a hint of Parmesan. A splash of lemon juice at the end brightens the dish.
Servings: 6 people
Equipment
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 pound boneless chicken cut into bite-sized pieces
- Kosher salt
- black pepper
- 2 medium yellow onions, chopped
- 3 garlic cloves, minced
- 1/2 teaspoon red pepper flakes, plus more to taste
- 3/4 teaspoon ground coriander,
- 1/2 teaspoon ground cumin,
- 1/2 teaspoon dried rosemary,
- 2 (15-ounce) cans white beans, drained and rinsed
- 8 cups low-sodium chicken or vegetable broth
- 8 ounces kale stemmed and cut into 1/2 inch strips
- 1 Parmesan rind about 2-inches
- 1 to 2 teaspoons fresh lemon juice
Instructions
- Sear the chicken. Set a large soup pot or Dutch oven, over medium heat and add about 2 tablespoons of olive oil. You want to coat the bottom in a thin layer of oil. Once the oil begins to shimmer, add the chicken and season with salt and pepper. Cook, stirring regularly, until browned, about 5 to 7 minutes. Transfer the chicken to a plate and set it aside.
- Make the aromatic base for the soup. In the same pot set over medium heat, add the onions and saute for about 4 minutes, tossing regularly until softened (add a little more olive oil if the pot gets dry). Add the garlic, red pepper flakes, coriander, cumin, and rosemary. Stir until fragrant, 30 seconds to 1 minute.
- Add the remaining ingredients. Add the beans, and use the back of a wooden spoon to mash about half of them on the side of the pot. Return the chicken to the pot, then add the broth, kale, and Parmesan rind.
- Boil, then simmer. Raise the heat and bring to a boil for 5 minutes. Skim any foam that bubbles up on top, then turn the heat to low. Partially cover the pot, leaving a small opening for the soup to breathe. Cook for 25 minutes, or until everything is cooked through and the kale softens to your liking.
- Finish and serve. Remove the cheese rind and stir in the lemon juice. Taste and adjust seasonings, adding more of any of the spices used to your liking. Transfer to serving bowls and add a drizzle of extra virgin olive oil.
Notes
- Slow Cooker Instructions: Follow instructions for browning the chicken (step 1), then transfer to your crockpot. Add the remaining ingredients EXCEPT the kale, and cook on high for 3 to 4 hours or on low for 6 to 8 hours. Be sure to stir the kale in about 45 minutes or so before soup is done cooking.
- Tip for using dry beans instead of canned beans in this recipe: If you have some dry white beans that you'd like to use instead, you will need just over 1 cup of dry beans. Start with soaking them in plenty of water overnight. Drain and rinse well with cold water. To cook the beans before using them in this recipe, place them in a large pot and cover with water by about 2 to 3 inches. Bring to a boil, skimming any foam that bubbles up to the top. Turn the heat down and let it simmer, partially covered, for 2 hours or until beans are soft. Use cooked beans in this recipe by following the instructions above. (If you're making your white bean soup in the crockpot, it's still a good idea to soak the dry beans overnight, but you can throw them in the crockpot from there with the rest of the ingredients and let them cook until the beans are fully tender.)
- Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil, cumin, and coriander used in this recipe.
Nutrition
Calories: 286kcal | Carbohydrates: 25.1g | Protein: 28g | Saturated Fat: 1.1g | Cholesterol: 48.4mg | Sodium: 409.5mg | Potassium: 1527.4mg | Fiber: 8g | Vitamin A: 3852IU | Vitamin C: 52.5mg | Calcium: 205.6mg | Iron: 6.2mg
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