Nutrient Dense White Bean + Chard Soup [Low FODMAP]

What’s a lady to do when she’s sick of chicken soup (yes I said it!!…and I never thought it would actually happen)? Crack open “It’s All Good.” Duh, that’s what every Gwenyth Paltrow obsessed lady does when she needs true inspiration. To be fair, this is also one of the handful of cookbooks I own, BUT, I really am a fan girl. I have one friend who legitimately calls me “mini Gwenyth” and I will not lie, it gives me life. She may get a lot of negative clout around her, but she has shaken up the mainstream wellness world for the better and has built an inspiring company out of the “weird” and “misunderstood.” So for that, I applaud her. The recipes in this book are also amazing. If you’re ever in need of a dinner party dish, blindly making one of these is the way to go, they’re always winners. I would actually love to do a Julie and Julia type of thing where I make one of Gwenyth’s recipes a day — Jenna and Gwennie youtube series coming soon? Haha! Maybe I’m getting ahead of myself, but you never know.

Okay, so the point of this whole story. I was leafing through the soup category of the book and stumbled across a white bean + Swiss chard soup that sounded absolutely dreamy. The only trouble? Half of it was onion and garlic — two high FODMAP ingredients that in an amount that high means trouble for this lady’s stomach…and potentially yours as well if you’re reading this. The good news? I was able to Low FODMAPify it and it was SCRUMPTIOUS. It’s very easy to make and a must whether you’re currently on the diet or not. I’m not sure if you shop at Whole Foods, or if they have this prepared soup near you, but it is reminiscent of their remade white bean and kale soup. My mom buys this quite frequently and before I started getting back flare ups, I would eat it a lot with a squeeze of lemon juice. Well let me tell you. This soup is better, but still needs to squeeze of lemon juice before serving (to be fair, in my opinion most soups do).

Are you ready for it?

(serves 4)

Ingredients // Pantry items:

  • 2 tablespoons olive oil

  • 2/3c of chopped leek leaves

  • 2 medium carrots, peeled and chopped

  • 1 bay leaf

  • 4c bone broth (I used chicken) - if vegan, sub mineral broth

  • 1c canned butter beans - strained and rinsed

  • 1 bunch of chard (or other dark leafy green)

  • Himalayan pink salt

  • Fresh cracked pepper

  • Lemon

  • High speed blender


  • Heat olive oil in a medium sized soup pan on medium heat

  • Add finely chopped leeks, carrots, the bay leaf (I used dried), and a big pinch of salt

  • Stir frequently and cook for about 10 minutes (until everything is softened but not browned)

  • Add bone broth (or mineral broth) and beans and turn up heat to high

  • Once it’s reach a boil, throw a lid on it, turn down the heat to low, and let simmer for 20 minutes

  • In the meantime, wash and chop the dark leafy greens

  • After everything has softened, carefully measure out two cups of soup, add it to your blender and puree until liquified

  • Pour the blended mixture back into the soup pot and add leafy greens

  • Mix everything together until the greens get soften (about 3 minutes)

  • Serve with fresh cracked pepper and a squeeze of fresh lemon juice

Enjoy! This dish is sure to be a win for you in the kitchen. Meal prep idea! Make the portions work in your favor and go further by pairing with more greens, potentially a grain, and meal prepped chicken for lunches. You could easily get 4 lunch servings out of the recipe and be delightfully nourished throughout the day with the combo!