Creamy Tuscan Chicken and White Bean Soup
A rich, savory Italian-style soup featuring tender chicken breast, creamy white beans, sun-dried tomatoes, and fresh spinach. Crafted for easy 4-portion batch cooking to keep lunches effortless and high in protein.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
Created together. Shared with you.
Made by Mendy + Lila
Mendy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Store leftovers in glass containers in the fridge for up to 4 days. Reheat individual portions in the microwave for 2 minutes or on the stovetop over medium heat.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat 0
- 01
Heat 0
Heat 0.5 tbsp olive oil per serving (2 tbsp total for 4 servings) in a large soup pot over medium heat, around 350°F (175°C).
Tap card to mark done - 02
Add 2 garlic cloves per serving (8…
Add 2 garlic cloves per serving (8 cloves total), minced, and 0.5 tsp dried Italian seasoning per serving (2 tsp total). Cook for 1 minute until fragrant and lightly golden.
Look for: fragrant and lightly golden
Tap card to mark done - 03
Pour in 1
Pour in 1.5 cups chicken broth per serving (6 cups total) and 2 tbsp chopped sun-dried tomatoes per serving (0.5 cup total). Bring the liquid to a gentle boil.
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Carefully add 255g (approx
Carefully add 255g (approx. 0.56 lbs) whole chicken breast per serving (2.25 lbs total) into the boiling broth. Reduce heat to low, cover the pot with a lid, and simmer for 18 to 20 minutes until the chicken reaches an internal temperature of 165°F (74°C).
Look for: the chicken reaches an internal temperature of 165°F (74°C)
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Transfer the chicken breasts to a cutting…
Transfer the chicken breasts to a cutting board using tongs and shred them using two forks.
Tap card to mark done - 06
Add 0
Add 0.5 cup rinsed white beans per serving (2 cups total) into the pot. Use the back of a spoon to mash about half of the white beans against the side of the pot to naturally thicken the broth.
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Return the shredded chicken to the pot…
Return the shredded chicken to the pot and stir in 1 cup fresh spinach per serving (4 cups total). Simmer uncovered for 2 to 3 minutes until the spinach is fully wilted and dark green.
Look for: the spinach is fully wilted and dark green
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Ladle 1 equal portion into a bowl…
Ladle 1 equal portion into a bowl for serving. Divide remaining soup into 3 airtight containers for meal prep, allowing them to cool before storing in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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