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

Don’t let the name fool you! This quick and delicious Swamp Soup gets its unconventional name from its deep, vibrant green color, blending spinach and parsley into a silky, emerald-hued base. To make it a meal, it’s bulked up with protein-rich white beans, shredded chicken and hearty brown rice. With fiber from the greens, beans and whole grains, it’s a satisfying dinner or lunch that will keep you feeling full. Finished with crunchy fried garlic and a touch of crushed red pepper for savory contrast and gentle heat, you’ll be turning to this green soup recipe again and again. Keep reading for expert tips, including how to make it vegetarian-friendly below.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• Use an immersion blender if possible. Blending directly in the pot reduces cleanup, but a standard blender works well when done in batches.
• For a plant-based option, swap out the chicken broth for vegetable broth and omit the shredded chicken. You can add extra white beans or chickpeas for more plant-based protein.
• Leftover cooked chicken or rotisserie chicken both work well here. If using rotisserie chicken, remove the skin and note that it can be higher in sodium, so you may want to adjust the seasoning accordingly.

Nutrition Notes

• 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. 
• Brown rice provides about three times the fiber as white rice. Brown rice is considered a whole grain because it keeps the hull, bran and germ intact, with the outermost layer containing the most nutrition including fiber, B vitamins and antioxidants. 
• Beans are an excellent source of plant-based protein and supply a source of fiber, allowing you to double-dip on nutrition and get those hunger-satiating benefits. White beans, in particular, are rich in nutrients including potassium, calcium, folate and iron plus provide a creamy texture. 
• Dark leafy greens like baby spinach are not just a source of fiber, but a nutrient powerhouse. That green color comes from a phytochemical called chlorophyll that can help strengthen the gut lining by reducing permeability, helping keep the body safe from outside invaders. Spinach is also an excellent source of iron (along with the beans), and the squeeze of lemon juice helps to increase iron absorption.