Chicken & Kale Soup

4.5

(13)

12 Reviews

This easy chicken and kale soup will keep you warm on a cold and rainy day or any day that calls for a simple, hearty soup. For convenience, you can make this soup with frozen kale without the need to thaw it beforehand.

Julia Levy

Updated on August 28, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

Tested by

EatingWell Test Kitchen

Overhead view of a bowl of Chicken & Kale Soup recipe — Photo:
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

Active Time:

20 mins

Additional Time:

25 mins

Total Time:

45 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free High-Protein Egg-Free Gluten-Free

Jump to Nutrition Facts

What Kind of Kale Is Best for Soup?

From the bumpy leaves of lacinato to the ruffled look of curly kale, all types of kale are excellent for soup. No matter what kale you're using, you will want to make sure it's washed well. Before you chop it up, remove the tough stems from the center of the leaves. If you're using baby kale, you can keep the stems intact if you prefer, as they are tender enough for soup.

Overhead view of a wooden cutting board with kale for Chicken & Kale Soup recipe — Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

Can I Use Frozen Kale?

Yes! Frozen kale is a good alternative to fresh if you have it on hand. There's no need to thaw it before adding it to the soup. You can add it in frozen and cook it for the same amount of time as fresh.

Can I Make Chicken and Kale Soup Ahead?

This kale soup holds well for a day or two, but due to the acid in the soup from lemon juice, the kale may trade in its green color for a more brown hue. This doesn't affect the taste, but the look won't be as vibrant as it was right off the stove. But don't let that stop you from packing the leftovers for work the next day!

Additional reporting by Hilary Meyer

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Ingredients

1 tablespoon extra-virgin olive oil
1 ½ cups chopped yellow onion
1 tablespoon minced garlic
1 (15 ounce) can no-salt-added great northern beans, rinsed
12 ounces boneless, skinless chicken breast or chicken tenders
2 medium Yukon Gold potatoes, peeled and diced (1/2-inch)
6 cups unsalted chicken broth
3 thyme sprigs
1 teaspoon kosher salt
½ teaspoon ground pepper
3 cups chopped kale or 1 (10 ounce) package frozen chopped kale
2 tablespoons lemon juice

Directions

Heat oil in a large, heavy pot over medium heat. Add onion; cook, stirring occasionally, until softened, about 5 minutes. Add garlic; cook, stirring constantly, until fragrant, about 1 minute. Add beans, chicken, potatoes, broth, thyme, salt and pepper. Bring to a boil over medium-high heat; reduce heat to maintain a simmer. Simmer, covered, until the potatoes are tender and an instant-read thermometer inserted in the thickest portion of the chicken registers 165°F, about 18 minutes.
Transfer the chicken to a plate and, using 2 forks, shred it into bite-size pieces. Stir kale into the soup; cook over medium heat, stirring often, until the kale is wilted and tender, about 2 minutes. Remove from heat; stir in the shredded chicken and lemon juice. Remove the thyme sprigs before serving. Serve hot.

PHOTO:
Victor Protasio, Jennifer Wendorf, Julia Bayless

PHOTO:
Victor Protasio, Jennifer Wendorf, Julia Bayless

Originally appeared: EatingWell.com, July 2020; updated November 2022

Nutrition Facts (per serving)

271	Calories
5g	Fat
30g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 271
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 7g	25%
Total Sugars 5g
Protein 26g	52%
Total Fat 5g	7%
Saturated Fat 1g	5%
Cholesterol 48mg	16%
Vitamin A 837IU	17%
Vitamin C 22mg	24%
Folate 50mcg	12%
Sodium 531mg	23%
Calcium 89mg	7%
Iron 2mg	13%
Magnesium 65mg	15%
Potassium 879mg	19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.