High-Protein, High-Fiber Swamp Soup Is on the Table in 25 Minutes

Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 1 medium white onion, chopped
• 1 (1-inch) piece fresh ginger, peeled and chopped
• 3 medium cloves garlic, minced
• 4 cups unsalted chicken broth
• 4 cups baby spinach
• ½ cup coarsely chopped fresh flat-leaf parsley, plus more for garnish
• 1 tablespoon lemon juice
• ½ teaspoon crushed red pepper, plus more for garnish
• ½ teaspoon salt

¼ teaspoon ground pepper

• 1 (15-ounce) can no-salt-added white beans, rinsed
• 1 cup shredded cooked chicken breast
• 1 cup cooked long-grain brown rice
• 1 tablespoon fried garlic (such as Maesri) or fried onions

Directions

1. Heat 1 tablespoon oil in a large saucepan over medium heat. Add chopped onion, chopped ginger and minced garlic. Cook, stirring constantly, until the onion is softened, about 5 minutes.
2. Add 4 cups broth and bring to a simmer over medium heat. Stir in 4 cups spinach, ½ cup parsley, 1 tablespoon lemon juice, ½ teaspoon crushed red pepper, ½ teaspoon salt and ¼ teaspoon pepper. Cook, stirring occasionally, until the greens are wilted and tender, about 5 minutes.
3. Puree the soup in the saucepan using an immersion blender until smooth, about 2 minutes. (Alternatively, working in batches, pour the spinach mixture into a blender. Secure the lid and remove the center piece to allow steam to escape. Cover with a clean towel and process until smooth, about 1 minute. Use caution when blending hot liquids.)
4. Stir in rinsed beans, 1 cup shredded chicken and 1 cup cooked brown rice. Cook over medium heat, stirring occasionally, until the soup is heated through and slightly thickened, about 5 minutes.
5. Divide the soup among 4 bowls. Drizzle with the remaining 1 tablespoon oil and top with 1 tablespoon fried garlic. Garnish with additional parsley and crushed red pepper, if desired.

Nutrition

Chicken breast supplies a high-quality source of protein to this soup, which pairs perfectly with the fiber-forward ingredients to make this a satisfying soup to enjoy as a meal. You’re also getting B vitamins for energy production and selenium and iron to support your immune system.