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–+ servings
Chicken Vegetables Lentil Soup

Chicken Vegetables with lentils Soup

A perfectly healthy comfort soup filled with chicken tenders, red lentils and vegetables. It has autumn and winter written all over its.
5 from 1 vote
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Course: Al La Carte, Dinner, Easy, Lunch, Soups
Cuisine: American, Healthy, Mediterranean
Keyword: Chicken and vegetables soup, chicken tenders soup, Chicken vegetables with lentils soup, How to make the bestever chicken soup
Prep Time: 8 minutes
Cook Time: 30 minutes
Total Time: 38 minutes
Servings: 4 People
Calories: 594kcal

Equipment

Ingredients

FOR THE CHICKEN TENDERS AND SEASONING MIX:

FOR THE LENTIL BASED STOCK - VEGETABLES AND AROMATICS:

  • 2 - 3 tablespoons extra virgin olive oil
  • 1 medium onion yellow or white. peeled and diced
  • 2 medium carrots peeled and dced
  • 2 scallions white and green separated and chopped
  • 1 teaspoon fresh thyme leaves
  • 4 fresh sage leaves chopped
  • 5 cloves garlic peeled and chopped
  • 1/2 teaspoon cumin seeds
  • 1/4 teaspoon red curry powder
  • salt and freshly ground black pepper to taste
  • 2 vine ripened tomatoes seeded and chopped
  • 2 bell peppers yellow and orange or red. seeded and diced
  • 1 cup red lentils
  • 1 cup fresh cilantro remove and discard rough stems. Roughly chopped
  • 5 cups chicken stock can use up to 6 cups
  • 1 OPRIONAL: Habanero or scotch bonnet pepper
  • 5 - 6 ounces baby organic spinach or kale
  • OPTIONAL: TOASTED CUMIN SEEDS OIL Recipe in notes below

Instructions

SEASON THE CHICKEN TENDERS:

  • Add the chicken tenders to a medium bowl. Season with the chicken tenders seasonings. Mix to coat the chicken with the spice mix. Set aside for 15 to 30 minutes

PREPARE THE VEGETABLES STOCK BASE:

  • Heat 2 to 3 tablespoons extra virgin olive oil, over medium heat.
  • Lightly brown the chicken tenders, 1 to 2 minutes per side. Remove and set aside.
  • Saute the onions, carrots and white parts of the scallions until fragrant. About 2 to 3 minutes.
  • Add in the thyme leaves, sage, garlic, cumin seeds and red curry powder with a pinch of salt. Mix and cook 30 to 60 seconds until fragrant.
  • Add in the tomatoes and bell peppers with a pinch of salt. Mix to coat with the aromatics.
  • Add in the red lentils. Season with salt to taste. Mix.
  • Pour in the chicken stock. Stir. Taste for seasoning and adjust salt if needed. Pop n the whole hot pepper, if using.
    Note: Be sure to not break the hot pepper. If it breaks the soup with be way too hot.
  • Cover the pot. Bring to a boil then lower the heat to medium low and simmer 15 minutes.
  • In the meantime, cutup the chicken tenders into bite size pieces.
  • Add them to the stock along with any juices released.
  • Simmer for 10 to 15 minutes to marry the flavors.
  • Carefully remove the hot pepper.The pepper can be cut up and served separately to add to the soup as it's eaten.
  • Add in fresh spinach. Season with a pinch of salt. Turn off the stove. Tuck the spinach into the stock. Cover and rest for 2 to 3 minutes.
  • May garnish with fresh cilantro, green parts of scallions and drizzle with toasted cumin seeds oil. Enjoy.

Notes

Toasted Seeds Cumin Oil:
1/4 cup extra virgin olive oil.
1 teaspoon cumin seeds.
Add the oil and cum to a mini pot or a 1 cup ladle.
Heat over medium heat until the cumin seeds become lightly toasted and fragrant. 

Nutrition

Calories: 594kcal | Carbohydrates: 53g | Protein: 59g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Cholesterol: 118mg | Sodium: 1125mg | Potassium: 2060mg | Fiber: 19g | Sugar: 13g | Vitamin A: 11359IU | Vitamin C: 107mg | Calcium: 129mg | Iron: 7mg