What's the best kale for soup?

All types of kale, from the bumpy leaves of lacinato to the ruffled look of curly kale, are excellent for soup. No matter what type of kale you use, make sure it's washed well. Before you chop it, 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.

How should I store Chicken & Kale Soup?

Due to the acid in the soup from lemon juice, the kale may trade in its green color for a more brown hue the longer it's stored. 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! Store the cooled soup in airtight containers in the refrigerator for 3 to 4 days. You can also freeze it for up to 3 months with a labeled with a date.

How do I reheat the soup?

The soup may be a bit thick when it comes straight from the refrigerator, but adding a little water will loosen the ingredients. Reheat it in the microwave for 1 to 2 minutes on medium power or warm it on the stovetop. If the soup is frozen, let it thaw overnight in the refrigerator.

What should I serve with Chicken & Kale Soup?

You can pair this soup with a bakery roll or a slice of our Low-Carb Seeded Quick Bread . If you prefer a bit of heat, try our Mexican Cornbread with green chiles—it might just be enough. Additionally, this soup goes wonderfully with salads such as Cauliflower Salad with Lemon Vinaigrette and Parmesan or Green Salad with Edamame and Beets . You could also serve it alongside our Caprese Sandwich or Air-Fryer Grilled Cheese Sandwiches .

Chicken & Kale Soup

Name: Chicken & Kale Soup
Total time: 45 min
Ingredients: 1 tablespoon extra-virgin olive oil; 1.5 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; 0.5 teaspoon ground pepper; 3 cups chopped kale or 1 (10 ounce) package frozen chopped kale; 2 tablespoons lemon juice

Active Time:

20 mins

Additional Time:

25 mins

Total Time:

45 mins

Servings:

6

Yield:

6 servings

Nutrition Profile:

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

This Chicken & Kale Soup feels like a warm, comforting hug in a bowl. Protein-rich chicken dances with earthy kale, hearty potatoes and creamy white beans in a brothy bath spiked with onion and garlic and brightened up with lemon juice. Keep reading for our expert tips, including what type of kale works best for this soup.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

Frozen kale is a great alternative to fresh kale if that's what you have on hand. There's no need to thaw it before adding it to the soup; you can use it straight from the freezer and cook it for the same amount of time as fresh kale.
You can use spinach instead of the kale for a change of pace.
We think this soup has enough hearty ingredients, but if you prefer a thicker consistency, you can add a handful of noodles or pasta. Just keep in mind that this will also increase the calorie count.
If you are out of great northern beans, the closest substitutes would be cannellini beans, pinto or chickpeas. However, you can use any beans you want.

Nutrition Notes

Chicken breast is a great source of lean protein, vitamins and minerals. The choline and vitamin B12 in chicken breast help support your nervous system, and the protein will help keep your muscles strong. The great northern beans bring another layer of protein to this soup, as well as fiber—which is a great combo to keep you full and satisfied.
Onions bring prebiotic fiber that feeds your beneficial bacteria to this soup. The quercetin in onions may help protect your heart.
Kale is a leafy green veggie linked to many health benefits, including cancer prevention. The vitamin K in kale is great for strong, healthy bones.
Potatoes might get a bad rap from some, but we know they're loaded with health benefits—like fiber, especially when you eat the skin. So while the instructions say to peel the potatoes, feel free to leave the skins on for added benefits.

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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 1 tablespoon oil in a large, heavy pot over medium heat. Add 1 1/2 cups chopped onion; cook, stirring occasionally, until softened, about 5 minutes. Add 1 tablespoon garlic; cook, stirring constantly, until fragrant, about 1 minute. Add 15 ounces of beans, 12 ounces of chicken, 2 diced potatoes, 6 cups broth, 3 thyme sprigs, 1 teaspoon salt and 1/2 teaspoon 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 3 cups of 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 2 tablespoons lemon juice. Remove the thyme sprigs before serving. Serve hot.

Credit:
Victor Protasio, Jennifer Wendorf, Julia Bayless

Credit:
Victor Protasio, Jennifer Wendorf, Julia Bayless

Frequently Asked Questions

What's the best kale for soup?

All types of kale, from the bumpy leaves of lacinato to the ruffled look of curly kale, are excellent for soup. No matter what type of kale you use, make sure it's washed well. Before you chop it, 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.
How should I store Chicken & Kale Soup?

Due to the acid in the soup from lemon juice, the kale may trade in its green color for a more brown hue the longer it's stored. 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! Store the cooled soup in airtight containers in the refrigerator for 3 to 4 days. You can also freeze it for up to 3 months with a labeled with a date.
How do I reheat the soup?

The soup may be a bit thick when it comes straight from the refrigerator, but adding a little water will loosen the ingredients. Reheat it in the microwave for 1 to 2 minutes on medium power or warm it on the stovetop. If the soup is frozen, let it thaw overnight in the refrigerator.
What should I serve with Chicken & Kale Soup?

You can pair this soup with a bakery roll or a slice of our Low-Carb Seeded Quick Bread. If you prefer a bit of heat, try our Mexican Cornbread with green chiles—it might just be enough. Additionally, this soup goes wonderfully with salads such as Cauliflower Salad with Lemon Vinaigrette and Parmesan or Green Salad with Edamame and Beets. You could also serve it alongside our Caprese Sandwich or Air-Fryer Grilled Cheese Sandwiches.

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.

Additional reporting by

Carrie Myers, M.S.,