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Kale, Chicken & White Bean Soup by Daphne Oz

3
Points®
Total Time
1 hr 50 min
Prep
30 min
Cook
1 hr
Serves
6
Difficulty
Easy
This soup is loaded with tons of kale (phytonutrients! fiber!) and beans (protein! more fiber!). But it’s also indulgent because to me, healthy eating should never be about deprivation. It should be about figuring out the smartest way to squeeze maximum pleasure out of a few choice indulgences so that healthy dishes are also happy ones.

Ingredients

Uncooked bone in skinless chicken thigh

4 thigh(s)

Black pepper

2 pinch(es), or more as desired

Sea salt

2 pinch(es), or more as desired

Extra virgin olive oil

2 Tbsp, divided

Uncooked onion

1 large, finely chopped

Carrots

3 medium, peeled and cut into ¼-inch coins

Garlic clove

5 clove(s), finely chopped

Dried thyme

1 Tbsp, leaves

Paprika

2½ tsp, sweet variety

Chicken stock

6 cup(s), or veggie stock (or homemade)

Canned cannellini beans

15 oz, drained and rinsed

Kale

8 cup(s), Tuscan variety, about 1 bunch, washed, dried, ribs removed, and leaves roughly chopped

Fresh parsley

¼ cup(s), finely chopped

Grated Parmigiano-Reggiano

¼ cup(s)

Instructions

  1. Season both sides of the chicken with a good pinch of salt and let sit at room temperature for 20 minutes. In a heavy bottom soup pan, heat 1 tablespoon oil over medium high heat. Add chicken to the pot, where the skin would’ve been. Cook chicken thighs, 3 to 4 minutes per side or until each side easily releases from the pan surface. Use a slotted spoon to transfer the chicken to a plate and set aside.
  2. Reduce the heat to medium and add the remaining 1 tablespoon oil, the onion and season with ½ teaspoon salt. Cook until the onion starts to caramelize and soften, stirring often to scrape up any browned bits from the bottom of the pan, about 4 minutes. Stir in the carrots and cook to soften, about 3 minutes. Add the garlic, thyme, paprika, and pepper to taste. Cook until the garlic is fragrant, about 1 minute.
  3. Add the chicken back to the pan along with the broth and beans, increase the heat to high, and bring the soup to a boil. Reduce the heat to medium-low so that soup is gently simmering and cook, stirring occasionally, for 30 minutes. Add the kale and cook until the kale is tender, about 10 minutes. Remove chicken, remove meat from bones, and discard bones. Shred the meat and return to the pot. Taste and add more salt and pepper as needed.
  4. Serve the soup sprinkled with fresh parsley and Parmigiano.
  5. Serving size: about 1 ½ cups

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