Vegetable, Chicken and Lentil Soup
Soup is a great food to warm you up in cold winter afternoons and is also quite filling. This soup is nourishing to as it contains a broad range of vegetables and both the lentils and chicken provide protein.
Ingredients
- 120g raw chicken breast diced
- 3 tbsp olive oil
- 1 large onion roughly chopped
- 3 carrots, peeled and roughly chopped
- 2 celery stalks washed and chopped
- 1 large leek washed and chopped
- ¼ teaspoon of dried mixed herbs
- 2 tablespoons tomato paste
- 1/2 tsp salt
- 1/4 tsp coarse ground black pepper
- 500ml of vegetable or chicken stock
- 130g of red lentils
- 2 tablespoons of chopped fresh parsley
To serve
- 2 slices of wholemeal gluten free bread (not in Nutrition analysis)
Method
- In a medium saucepan heat the olive oil on a medium heat. Cook the onions, carrots, and celery without browning them.
- Add the dried mixed herbs, then add the diced chicken, and leeks. Cook while stirring for 10 minutes, add in the tomato paste and lentils.
- Now add the stock and simmer for a further 15 minutes on a low heat. Add salt and pepper and taste for seasoning.
- When fully cooked liquidise the soup with a hand blender and to serve, sprinkle with fresh chopped parsley
Serve with 2 slices of wholemeal bread. To make a spicier version of this soup you can also add ¼ teaspoon of paprika, and a pinch of cumin and curry powder during the cooking and to finish use chopped fresh coriander instead of parsley.
Nutrition
Calories 269kcal
Fat 5g
Saturates 0.7g
Carbohydrates 33g
Sugars 15g
Fibre 8.5g
Protein 18g
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All recipes are created by Frances Buckley MSc.
Licenced food safety trainer. MSc in Applied Culinary Nutrition.
Currently Technical Food Advisor at Coeliac Society of Ireland.
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