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Chicken & White-Bean Soup

Serves 6 (one-sixth of the pot)

45 min prep/cook

Ingredient allergen flags: No major allergens in the base recipe. Check labels.

Check actual labels and cross-contact. Allergen guidance and swaps

A broth-based meal freezes in small portions for late-practice dinners.

AI-generated illustration of Chicken & White-Bean Soup, showing the base recipe

Ingredients

  • 1 lb 5 oz (600 g) raw chicken breast, cubed
  • 2 cans beans, drained/rinsed (510 g total)
  • 3 large carrots (240 g total), diced
  • 1 medium onion (150 g), diced
  • 5 oz (150 g) frozen spinach
  • 6 cups (1440 g) reduced-sodium chicken broth
  • 1 Tbsp (13.5 g) olive oil
  • 1 tsp (3.1 g) garlic powder

Method

  1. Heat oil in a large pot. Soften onion and carrots for 5 minutes.
  2. Add chicken, beans, broth and garlic. Bring to a boil; reduce heat and simmer 20 minutes, until chicken reaches 165°F and carrots are tender.
  3. Add spinach; cook according to package until hot. Stir. Season with salt and pepper to taste. Divide into six equal portions.

Allergy / dietary substitutions

Check broth for milk, wheat, soy, celery and your other allergens; use a suitable broth. Chickpeas and vegetable broth can replace chicken and chicken broth.

Training-day additions

Serve with bread and fruit or a side of freshly cooked rice.

Substantive variations

The illustration shows the base recipe.

Lemon Chicken-Orzo Soup

Variation of Chicken & White-Bean Soup. Serves 6 (one-sixth of the soup).

55 min prep/cook

Ingredient allergen flags: Wheat. Check product labels and cross-contact; substitutions change nutrition.

Broth can add milk, wheat, soy, celery or other allergens; check the actual product.

Ingredients

  • 1 lb 5 oz (600 g) raw chicken breast, cubed
  • 6 oz (180 g) dry wheat orzo; check for egg and other ingredients
  • 3 large carrots (240 g total), diced
  • 1 medium onion (150 g), diced
  • 5 oz (150 g) frozen spinach
  • 6 cups (1440 g) reduced-sodium chicken broth
  • 1 Tbsp (13.5 g) olive oil
  • 1 tsp (3.1 g) garlic powder
  • 1/4 cup (60 g) lemon juice
  • 2 cups (480 g) water

Method

  1. Heat oil in a large pot. Soften onion and carrots for 5 minutes.
  2. Add raw chicken, broth, measured water and garlic. Bring to a boil, reduce heat and simmer about 20 minutes until chicken reaches 165°F.
  3. Stir in orzo and simmer according to its package directions until tender, stirring often. Add frozen spinach and cook according to its package directions until hot.
  4. Stir in lemon juice. Taste first; broth can be salty. Season with additional salt and pepper to taste. Divide into six equal portions.

Store / pack

Refrigerate promptly in shallow covered containers at 40°F or below; use within 3 days. Reheat soup to a rolling boil, stir and check 165°F. Pack cold with two ice sources.

Approximate nutrition / serving: 310 kcal · Protein 31 g · Carbohydrate 32 g · Fat 6 g.

Sources: F1, F3, F4, F5, A1, A2, A3, A4.

Store / pack

Refrigerate promptly; use within 3 days. Pack at 40°F or colder with two ice sources (Keep good food safe).

Freeze 3 months · soup

Chill promptly in shallow containers; freeze airtight today at 0°F. Leave expansion space for liquids. Pack 1, 2 or 4 servings per container. Thaw in the fridge, never on the counter. Bring soup to a rolling boil, stir and check 165°F.

November 2026 example: Chicken & White-Bean Soup — BB 02-27

Three months is the upper end of the soup/stew quality range; beans retain useful texture.

Approximate nutrition / serving

310 kcal · Protein 36 g · Carbohydrate 30 g · Fat 5 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Broth can add milk, wheat, soy, celery or other allergens; check the actual product.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 lb 5 oz (600 g) raw chicken breast, cubed — USDA SR Legacy FDC 171077; 600 edible g
  • 2 cans beans, drained/rinsed (510 g total) — USDA SR Legacy FDC 175203; 510 edible g
  • 3 large carrots (240 g total), diced — USDA SR Legacy FDC 170393; 240 edible g
  • 1 medium onion (150 g), diced — USDA SR Legacy FDC 170000; 150 edible g
  • 5 oz (150 g) frozen spinach — USDA SR Legacy FDC 169287; 150 edible g
  • 6 cups (1440 g) reduced-sodium chicken broth — USDA SR Legacy FDC 172888; 1440 edible g
  • 1 Tbsp (13.5 g) olive oil — USDA SR Legacy FDC 171413; 13.5 edible g
  • 1 tsp (3.1 g) garlic powder — USDA SR Legacy FDC 171325; 3.1 edible g
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