About This Healthy Recipe
A hearty chicken cabbage white bean soup with carrots, tomatoes, spinach, and herbs for a protein-rich, fiber-focused meal-prep dinner.
The ingredients are widely available in U.S. supermarkets and are shown with household measures and gram weights. That makes the recipe practical for everyday cooking while keeping the estimated nutrition transparent.
This page provides general food and fitness education, not individualized medical or diet treatment.
Why Readers May Like It
- 1Chicken and white beans provide substantial protein.
- 2Beans, cabbage, carrots, and spinach contribute fiber and vegetables.
- 3Soup reheats well, making it practical for meal prep.
Recipe Summary and Estimated Nutrition
Values are calculated from the listed ingredient weights and divided by 6 servings. Product labels, produce size, cooking loss, drained weight, and substitutions can change the result.
6 servings
USDA-aligned generic food estimates divided by the listed yield.
Estimated energy per serving
Calculated from listed ingredients
Includes fiber and sugars
Includes unsaturated and saturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Cooked chicken breast, shredded | 18 oz cooked | 510.0 g | 842 kcal | 158.1 g | 0.0 g | 18.4 g |
| White beans | 3 cups drained | 510.0 g | 709 kcal | 49.5 g | 128.0 g | 2.0 g |
| Green cabbage, chopped | 6 cups | 420.0 g | 105 kcal | 5.5 g | 24.4 g | 0.4 g |
| Carrots, sliced | 3 cups | 330.0 g | 135 kcal | 3.0 g | 31.7 g | 0.7 g |
| Crushed tomatoes | 3 cups | 720.0 g | 230 kcal | 11.5 g | 52.6 g | 2.2 g |
| Baby spinach | 4 cups | 120.0 g | 28 kcal | 3.5 g | 4.3 g | 0.5 g |
| Low-sodium chicken broth | 6 cups | 1440.0 g | 86 kcal | 7.2 g | 8.6 g | 2.9 g |
| Garlic, minced | 4 cloves | 12.0 g | 18 kcal | 0.8 g | 4.0 g | 0.1 g |
| Calculated full-recipe total | 6 servings | 4062.0 g | 2153 kcal | 239.0 g | 253.5 g | 27.1 g |
| Calculated full-recipe total | 4 servings | 1450 g | 1900 kcal | 92.0 g | 256.0 g | 64.0 g |
How This Nutrition Estimate Was Prepared
- Each ingredient has an explicit gram weight.
- Generic food-composition estimates are aligned with USDA FoodData Central.
- Full-recipe values are divided by the listed yield before display rounding.
- Optional ingredients are excluded unless measured in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Use exact package labels when precision is important.
Ingredients
Main ingredients
Vegetables and base
Liquid and seasoning
Professional Step-by-Step Preparation
Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the cookware described in the directions.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat foods, and use a food thermometer where appropriate.
Start the vegetables
Bring broth, cabbage, carrots, tomatoes, and garlic to a gentle simmer.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Cook until tender
Simmer 20 to 25 minutes until cabbage and carrots are tender.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Add beans and chicken
Stir in white beans and shredded chicken.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Finish with spinach
Add spinach and cook 2 to 3 minutes until wilted.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Season and serve
Season with black pepper, parsley, and lemon juice if desired, then divide into six bowls.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Potential Benefits and Things to Consider
Potential Benefits
- Chicken and white beans provide substantial protein.
- Beans, cabbage, carrots, and spinach contribute fiber and vegetables.
- Soup reheats well, making it practical for meal prep.
Things to Consider
- Broth and canned beans can add sodium.
- Very large servings may be bulky because of the high vegetable content.
- Contains no major allergens in the base recipe if broth is suitable.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for balanced, practical meals.
- Health-conscious readers who value vegetables, whole foods, and transparent nutrition estimates.
- Busy U.S. households that want familiar supermarket ingredients.
Best Times to Eat It
- Quick lunch or family dinner
- Meal prep when stored safely
- Before or after training according to individual preference and needs
How to Adjust It for Different Goals
For More Protein
Increase the main protein-rich ingredient by about 25% and recalculate the nutrition estimate.
For Lower Calories
Keep the vegetable portions generous and reduce calorie-dense cheese, oil, nuts, seeds, or spreads where appropriate.
For More Carbohydrate
Add a measured serving of whole grains, potatoes, fruit, or whole-grain bread around training needs.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use turkey breast instead of chicken.
- Use kale instead of spinach.
- Use cannellini, navy, or great northern beans.
Allergen Information
Check broth labels for celery, gluten, or other allergens depending on brand.
Always check packaged ingredient labels because formulations and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate for up to 4 days or freeze in individual portions for up to 3 months.
Cool cooked food promptly, refrigerate within 2 hours, and reheat leftovers until steaming hot where appropriate.
Frequently Asked Questions
Refrigerate for up to 4 days or freeze in individual portions for up to 3 months.
Increase the main protein portion slightly or add a measured serving of Greek yogurt, cottage cheese, eggs, beans, poultry, seafood, tofu, or another protein-rich ingredient that fits the recipe.
Use turkey breast instead of chicken.
Each listed ingredient is assigned a generic USDA-aligned food-composition estimate by gram weight. Ingredient values are totaled for the full recipe and divided by the stated yield.
It is a general healthy-meal idea. Individual nutrition needs differ, especially with allergies, medical conditions, pregnancy, or prescribed diets.
No. This page is educational and does not diagnose, treat, or provide individualized nutrition advice.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
Read our Nutrition Calculation Methodology for details on weights, estimates, rounding, and limitations.
