Chicken and Red Lentil Soup for Heart Health
A comforting, fibre-rich soup with lean protein
Chicken and Red Lentil Soup for Heart Health
Nourishing chicken and red lentil soup packed with lean protein, fibre and heart-supporting vegetables. Nutritionist-approved recipe by Harman Bajwa.
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.
Nutrition per Serving
340kcal
32gProtein
8gFibre
30gCarbs
10gFat
