Lemon–Turmeric Chicken, Kale & White Bean Soup
A bright, savory soup built on anti-inflammatory spices, leafy greens, and lean poultry. This Mediterranean/MIND-style recipe balances high-quality protein with fiber-rich plants to support brain, heart, and metabolic health.
Ingredients
- extra-virgin olive oil 1/4 cup, divided
- yellow onion finely chopped, 1 medium (about 1 cup)
- garlic minced, 4 cloves
- celery diced, 2 stalks (about 1 cup)
- carrot diced, 1 medium (about ½ cup)
- ground turmeric 1 teaspoon
- ground cumin 1 teaspoon
- dried thyme 1 teaspoon
- freshly ground black pepper ½ teaspoon
- low-sodium chicken broth 6 cups
- boneless skinless chicken breast, diced, 1¼ pounds (about 560 g)
- cannellini white beans, cooked and rinsed, 1 cup
- kale lacinato or curly, stems removed and chopped, 4 packed cups
- lemon zest from 1 lemon
- fresh lemon juice 2 tablespoons
- sea salt ½–¾ teaspoon (to taste)
- fresh parsley chopped, ¼ cup (optional garnish)
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, garlic, celery, and carrot; cook 5–7 minutes until softened and fragrant.
- Stir in turmeric, cumin, thyme, and black pepper. Add chicken broth and bring to a gentle boil. Add diced chicken, reduce to a simmer, and cook 10–12 minutes until chicken is just cooked through.
- Stir in white beans and kale. Simmer 5–8 minutes until kale is tender. Remove from heat and finish with remaining olive oil, lemon zest, lemon juice, salt, and parsley.
Notes
- Serve with a side of whole-grain rye, farro, oat crackers, or sprouted-grain bread for a Nordic- or Mediterranean-style meal.
- Keeps well refrigerated for up to 4 days; flavors improve overnight.
- If freezing, freeze without the lemon juice; add lemon after reheating.