Healthy Chicken, Lentils and Vegetable Soup
This healthy chicken, lentils vegetables soup is soul soothing and satiating. Also, the preparation is easy. Everyone knows chicken soup is usually healthy. This one is a cut above the rest. It is nutritiously dense with protein and fiber. Vitamin A, C and Potassium are also added health benefits. We eat this soup every week because of its high nutritional values.
Furthermore, the cooking technique allows the soup to intensify the rich taste. Instead of dumping everything in a stock pot and letting it simmer, enrich the flavor by sautéing an array of aromatics and vegetables in layers. The layering technique allows this healthy chicken, lentils vegetables soup to maximize the use of the chicken’s delicious fond.
Unlike other white meat chicken soup that uses chicken breasts, this healthy chicken, lentils, vegetables version takes advantage of the super tenderness of chicken tenders. Moreover, the tenders are seasoned with turmeric, cumin, salt and freshly ground black pepper. They are quickly sautéed in extra virgin olive oil and removed from the pan. Further, sautéing aromatics, including fresh herbs, more turmeric and cumin in the beautiful fond left in the pan leaves the soup with the best flavor possible.
Two Note Worthy Ingredients and how they texturize the soup and mouth feel
Moreover, some chicken soups use potato as an ingredient. But this version has a couple of ingredients worth noting. Red lentils and Japanese sweet potato. The red lentils melt into the soup leaving it with a beautiful creamy like texture. The Japanese sweet potato gives off an excellent soft mouth feel and it has a creamy texture. Finally, all the other ingredients are added in with chicken stock. The soup simmers in just 30 minutes . Kale tops off the ingredients in the final few minutes. It wilts with the heat of the soup. And there you have it. A most delicious and healthy chicken, lentils, vegetables soup.
Top soup recipes to try:
Healthy Chicken, Lentils and Veggies Soup
This chicken lentils and veggies soup is a winner. It's healthy and delicious. Because leftovers is even better, make a big batch. My husband and I eat this soup every week.
Ingredients
For the Chicken
- 1 1/2 pounds chicken tenders cut up into bite size pieces
- 1 teaspoon salt
- 1/4 teaspoon fresh ground black pepper
- 1 teaspoon cumin seeds
- 1/4 teaspoon turmeric
For the Aromatics & Vegetables
- 1/4 cup extra virgin olive oil
- 1 large onion peeled and sliced
- 1 celery stalk diced or chopped
- 6 cloves garlic roughly chopped
- 1 tablespoon fresh thyme leaves chopped if necessary
- 1/2 cup fresh cilantro leaves roughly chopped
- 3 scallions chopped
- 1/2 teaspoon cumin seeds
- 1/3 teaspoon turmeric
- 7 ounces Shiitake mushrooms rinsed, dried and sliced
- 1 cup red lentils rinsed thoroughly
- 3 vine ripened tomatoes chopped. (can use plum tomatoes).
- 1 medium Japanese sweet potato (may substitute regular sweet potato, yam or carrots)
- 3/4 teaspoon kosher salt
- 6 cups chicken broth or stock
- Optional: 1-2 habanero hot peppers
- 5 ounces kale I use baby organic kale (may substitute spinach or any green leafy vegetables you prefer).
Instructions
Season the Chicken tenders.
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Add the cut up chicken tenders to a mixing bowl, add the salt, freshly ground black pepper, cumin seeds and turmeric. Mix to coat the chicken with the spices.
Let's cook the soup:
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In a 4-quart stock pot, heat the extra virgin olive oil using medium heat.
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Saute the seasoned chicken tender. Cook 2 to 3 minutes until no longer pink on the outside. Remove the tenders to a bowl and set aside.
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Sauté the onions 2 -3 minutes until fragrant.
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Add the celery. Mix and cook 1 to 2 minutes.
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Add the garlic, cumin seeds, turmeric, thyme leaves, cilantro and scallions. Stir and cook 30 to 60 seconds until fragrant.
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Add the shiitake mushrooms and lentils. Season with salt to taste. Mix.
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Add the tomatoes, sweet potatoes and add back the cooked chicken. Mix.
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Pour in the chicken broth/stock. Stir. Bring to a boil. Reduce heat to low. Simmer for 30 minutes until the lentils are melted and the sweet potatoes are soft. Turn off the stove.
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Serve and enjoy!
