Soup Spicy chicken lentils
- Number of Servings: 9
Ingredients
310g (1 1/2 cups) dried split red lentils2 teaspoons olive oil1 large brown onion, finely chopped2 celery sticks, chopped1 carrot, chopped2 large garlic cloves, finely chopped800g corn-fed chicken thighs on the bone, skin removed2 teaspoons ground cumin1/2 teaspoon ground cayenne pepper1L (4 cups) chicken stock1L (4 cups) water2 400g cans crushed tomatoesSalt & ground black pepper, to taste
Place the lentils in a sieve and rinse under cold running water until the water runs clear. Set aside.
Heat the oil in a large saucepan over medium heat. Add the onion, celery, carrot and garlic, and cook, stirring often, for 5 minutes or until the vegetables soften slightly. Add the chicken, cumin and cayenne pepper. Cook, turning occasionally, for 3-5 minutes or until the chicken begins to brown.
Stir in the stock, water and tomatoes. Reduce heat to medium-low and cook, covered, for 15 minutes or until the chicken is cooked through.
Use a pair of tongs to transfer the chicken to a clean board. Stir the lentils into the soup and cook, uncovered, for 15-20 minutes or until the lentils are cooked.
Remove the chicken meat from the bones. Break into small pieces and return to the soup. Cook for 1 minute or until the chicken is heated through. Taste and season with salt and pepper.
Serving Size: 6
Heat the oil in a large saucepan over medium heat. Add the onion, celery, carrot and garlic, and cook, stirring often, for 5 minutes or until the vegetables soften slightly. Add the chicken, cumin and cayenne pepper. Cook, turning occasionally, for 3-5 minutes or until the chicken begins to brown.
Stir in the stock, water and tomatoes. Reduce heat to medium-low and cook, covered, for 15 minutes or until the chicken is cooked through.
Use a pair of tongs to transfer the chicken to a clean board. Stir the lentils into the soup and cook, uncovered, for 15-20 minutes or until the lentils are cooked.
Remove the chicken meat from the bones. Break into small pieces and return to the soup. Cook for 1 minute or until the chicken is heated through. Taste and season with salt and pepper.
Serving Size: 6
Nutritional Info Amount Per Serving
- Calories: 213.9
- Total Fat: 4.2 g
- Cholesterol: 39.9 mg
- Sodium: 261.0 mg
- Total Carbs: 25.2 g
- Dietary Fiber: 10.2 g
- Protein: 18.9 g
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