Real food. Real flavor. Real life.
This soup is hearty, colorful, and full of real-food ingredients. Tender chicken, creamy white beans, sweet potatoes, spinach, onions, garlic, and herbs come together in a warming broth that feels comforting without being heavy.
It fits the MW&B lifestyle because it brings protein, fiber, slow-digesting carbohydrates, vegetables, and flavor into one practical bowl. The MW&B recipe framework emphasizes real food, meaningful protein, plants leading the plate, fiber, healthy fats, low added sugar, and recipes people actually want to make again.
Chicken, White Bean, Sweet Potato & Spinach Soup
Serves
4 to 6
Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes
Ingredients
For the Soup
- 2 tablespoons extra virgin olive oil
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 2 celery stalks, diced, optional
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 1½ cups cooked chicken breast or chicken thighs, diced or shredded
- 1 can white beans, such as cannellini, navy, or great northern beans, drained and rinsed
- ½ cup cooked brown rice, farro, or barley
- 5 cups low-sodium chicken stock
- 3 cups fresh spinach
- 1 teaspoon dried thyme
- ½ teaspoon dried oregano
- ½ teaspoon smoked paprika
- ¼ teaspoon chili flakes, optional
- Juice of ½ lemon
- Sea salt
- Freshly ground black pepper
To Finish
- Fresh parsley, chopped
- Drizzle of extra virgin olive oil
- Extra black pepper
- Optional: grated Parmesan
Method
Heat a large soup pot over medium heat. Add the olive oil.
Add the onion and celery if using. Cook for 4–5 minutes, stirring occasionally, until softened.
Add the garlic, thyme, oregano, smoked paprika, chili flakes if using, salt, and black pepper. Cook for 30 seconds, just until fragrant.
Add the sweet potatoes and stir to coat them in the aromatics.
Pour in the chicken stock and bring to a gentle simmer.
Cook for 12–15 minutes, or until the sweet potatoes are just tender.
Stir in the cooked chicken, white beans, and cooked rice, farro, or barley.
Simmer for another 8–10 minutes, until everything is hot and the broth has slightly thickened.
Stir in the spinach and cook for 1–2 minutes, until wilted.
Finish with lemon juice. Taste and adjust with more black pepper, lemon, or a small pinch of salt if needed.
Spoon into bowls and finish with parsley, a drizzle of olive oil, and Parmesan if using.
MW&B Why This Fits
Real Food First: This soup is built from chicken, beans, sweet potatoes, spinach, onions, garlic, herbs, olive oil, and stock. Simple, recognizable ingredients.
Build and Keep Muscle: Chicken provides a clear protein source, while white beans add additional plant-based protein. This makes the soup more satisfying and better aligned with the MW&B focus on maintaining strength in midlife.
Plants Lead the Plate: Sweet potatoes, spinach, onions, garlic, celery, herbs, and beans bring color, fiber, and plant variety.
Gut Health: White beans, spinach, sweet potatoes, and whole grains add fiber, which supports digestion and helps the meal feel more filling.
Steady Energy: Sweet potatoes and whole grains provide slow-digesting carbohydrates, while protein and fiber help balance the meal.
Healthy Fats: Extra virgin olive oil adds flavor and satisfaction without needing cream or heavy butter.
Reduce Harmful Inputs: This recipe has no added sugar and avoids ultra-processed ingredients. Using low-sodium stock helps keep the sodium more reasonable.
Flavor Is Compliance: Garlic, herbs, smoked paprika, lemon, and olive oil give the soup depth and brightness.
Estimated Nutritional Breakdown
Approximate per serving, based on 6 servings
- Calories: 300–390 kcal
- Protein: 24–32 g
- Carbohydrates: 34–46 g
- Fiber: 7–11 g
- Total fat: 8–14 g
- Saturated fat: 1.5–3 g
- Sugar: 5–8 g
- Added sugar: 0 g
- Sodium: 450–800 mg, depending on stock and added salt
- Potassium: 850–1,200 mg
- Vitamin A: high, from sweet potatoes
- Vitamin C: moderate, from spinach and lemon
- Iron: moderate, from spinach and beans
- Magnesium: moderate, from beans and whole grains
Nutrition will vary depending on the amount of chicken, beans, olive oil, grain choice, and sodium level of the stock.
If Serving as 4 Larger Portions
- Calories: 450–585 kcal
- Protein: 36–48 g
- Carbohydrates: 50–68 g
- Fiber: 10–15 g
- Total fat: 12–21 g
This makes it a stronger main meal, especially for active days.
MW&B Serving Suggestion
Serve this with:
- A simple arugula salad
- Roasted broccoli or Brussels sprouts
- A slice of toasted sourdough
- Extra beans stirred in for more fiber
- Extra chicken if you want a higher-protein bowl
Chef Mark’s Tip
Add the spinach at the very end so it stays bright and fresh. If you want a creamier texture without adding cream, mash a few spoonfuls of the white beans into the broth before serving.
Real food, real flavor, real life.
