September 26, 2017
Lentil and Chicken Soup
Recipe

Lentil and Chicken Soup

by Berkeley Wellness  |  

Lentils are high in flavor, fiber, and folate, but they cook in only a half hour (versus a couple of hours for most other legumes). This soup makes enough for 8 servings, so serve it to a crowd, or freeze it in 1-to 2-cup containers and have it on hand for a last-minute meal.

Ingredients

  • 2 teaspoons olive oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 3 carrots, halved lengthwise and thinly sliced crosswise
  • 1 pound lentils
  • 3 cans (14 ½ ounces each) no-salt-added stewed tomatoes, chopped with their juice
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon allspice
  • 1 teaspoon grated orange zest
  • ¼ teaspoon minced rosemary
  • 4 ½ cups water
  • ½ pound skinless, boneless chicken thighs, cut into bite-size pieces

Directions

1. In a nonstick Dutch oven or large saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring occasionally, until the onion is soft, about 7 minutes.

2. Stir in the carrots and cook, stirring occasionally, until the carrots are tender, about 4 minutes.

3. Add the lentils, stewed tomatoes, salt, pepper, allspice, orange zest, rosemary, and water, and bring to a boil. Reduce to a simmer, cover, and cook until the lentils are tender, about 30 minutes.

4. Add the chicken and simmer until cooked through, about 10 minutes. Stir in ¼ cup chopped mint at serving time.

Makes 8 servings.