Chicken and Red Lentil Soup for Heart Health

Name: Chicken and Red Lentil Soup for Heart Health
Prep time: 15 min
Cook time: 30 min
Yield: 4 servings
Cuisine: British
Ingredients: 250g skinless chicken breast, diced; 120g dried red lentils, rinsed; 150g carrots, diced; 100g celery, diced; 100g onion, finely chopped; 2 garlic cloves, minced; 400g tinned chopped tomatoes (no added salt); 800ml low-sodium chicken stock; 100g baby spinach; 1 tbsp extra-virgin olive oil; 1 tsp dried thyme; 1 bay leaf; 1/2 tsp black pepper; Squeeze of lemon juice to serve

A comforting, fibre-rich soup with lean protein

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Nourishing chicken and red lentil soup packed with lean protein, fibre and heart-supporting vegetables. Nutritionist-approved recipe by Harman Bajwa.

Prep15 min

Cook30 min

Serves4 servings

Nutrition per serving

294kcal

26gProtein

8gFibre

36gCarbs

6gFat

Nutritionist’s Note

The lean chicken breast supplies 26 g of high‑quality protein while keeping the fat content to just 6 g, which helps preserve muscle mass during calorie‑restricted phases. Red lentils and the mix of carrots, celery and onion add 8 g of fibre and a steady source of complex carbs, supporting satiety and stabilising blood sugar without spiking cholesterol. Because the soup is low‑sodium and packed with antioxidant‑rich tomatoes and garlic, I often recommend it to clients aiming for weight loss while protecting cardiovascular health, particularly as a warming lunch or dinner on cooler evenings.

Ingredients

250g skinless chicken breast, diced
120g dried red lentils, rinsed
150g carrots, diced
100g celery, diced
100g onion, finely chopped
2 garlic cloves, minced
400g tinned chopped tomatoes (no added salt)
800ml low-sodium chicken stock
100g baby spinach
1 tbsp extra-virgin olive oil
1 tsp dried thyme
1 bay leaf
1/2 tsp black pepper
Squeeze of lemon juice to serve

Method

Heat the olive oil in a large pot over medium heat. Sauté the onion, garlic, carrots and celery for 5 minutes until softened.
Add the diced chicken and cook for 3-4 minutes, stirring occasionally, until lightly browned on all sides.
Stir in the red lentils, tinned tomatoes, thyme, bay leaf and black pepper, then pour in the chicken stock.
Bring to a gentle boil, then reduce heat and simmer covered for 20 minutes until the lentils are tender and the chicken is cooked through.
Stir in the baby spinach and cook for 2 minutes until wilted. Remove the bay leaf.
Ladle into bowls and finish with a squeeze of lemon juice. The lemon enhances iron absorption from the lentils.

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Storage

Cool within 2 hours, then refrigerate in an airtight container for up to 3 days. Freezes well for up to 2 months – defrost overnight in the fridge.

Tips

Use low-sodium stock to keep the soup heart-friendly – most shop-bought stocks are surprisingly high in salt.
This soup thickens as it cools. Add a splash of water or stock when reheating.
For extra fibre, serve with a slice of wholegrain sourdough bread.