Food Health

Chicken, White Bean & Tomato Soup

Abstract

White beans supply fiber, carbohydrate, and a soft texture in this satisfying soup, while chicken adds protein and tomato and spinach increase vegetable volume. A low-sodium broth keeps the flavor suitable for an everyday meal-prep rotation.

Chicken, white bean, tomato, and spinach soup beside a glass meal-prep container

White beans make this soup feel like a full meal: they supply fiber, carbohydrate, and a soft texture, while chicken adds protein and tomato and spinach increase vegetable volume. Low-sodium broth keeps the seasoning suitable for an everyday rotation.

Preparation15 minutes
MealLunch
FormatStovetop soup
Fiber sourcesBeans + vegetables

Why this combination works

Beans contribute fermentable fiber and resistant starch, while chicken provides protein. Tomato, spinach, and broth turn the ingredients into a soft, reheatable lunch that is practical for meal prep.

  • Canned white beans can be rinsed and used immediately.
  • The soup stores and reheats well for the next day.
  • Low-sodium broth lets the ingredients provide more of the flavor.

Ingredients

  • 100 g cooked chicken breast, cut into pieces
  • 110 g cooked white beans, drained and rinsed
  • 180 g chopped tomato
  • 120 g spinach
  • 250 ml low-sodium broth

Method

  1. Combine the chicken, white beans, tomato, and broth in a saucepan. Bring to a gentle simmer and cook for eight to ten minutes.
  2. Add the spinach and cook until wilted, one to two minutes. Taste before adding any additional seasoning, then serve.

Nutrition note

Nutrition varies with bean, chicken, and broth products. White beans provide fiber-containing carbohydrate and plant protein, while chicken contributes additional protein.

Rinsing canned beans can reduce some of the sodium from the packing liquid. Check the broth label because “reduced sodium” products still vary.

Evidence notes

Reviews of beans and pulses describe their fiber and resistant starch as potential substrates for microbial fermentation. The clinical literature is heterogeneous, so this soup is best viewed as one practical way to include pulses—not a treatment or guaranteed digestive intervention.

References

  1. A systematic review of the effect of dietary pulses on microbial populations inhabiting the human gut. Beneficial Microbes, 2020.
  2. Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health. Nutrients, 2022.
  3. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host & Microbe, 2018.
  4. Daily Value on the Nutrition and Supplement Facts Labels. U.S. Food and Drug Administration.

Editorial note: This recipe is general food and nutrition information, not medical advice. Pulse tolerance varies; increase fiber gradually and adapt the recipe for clinician-directed diets.