Serve this Chicken and Lentil Soup with crusty whole‑grain bread or a simple green salad for a cozy, nourishing meal.
Introduction
Few things beat a steaming bowl of chicken and lentil soup on a chilly day. This satisfying soup marries tender chunks of chicken with creamy lentils, sweet carrots and aromatic herbs in a tomato‑infused broth.
Lentils are nutritional powerhouses: a half‑cup of cooked lentils delivers about 12 grams of protein and 9 grams of fiber, helping you stay full longer and supporting muscle growth. Their polyphenols may also reduce inflammation and protect against chronic diseases. When paired with lean chicken – a rich source of high‑quality protein – and vitamin‑packed vegetables like tomatoes and carrots, this soup becomes a wholesome one‑pot meal.
Lentil soup is a staple in many cultures because lentils cook quickly without soaking and readily absorb flavors. Here we build layers of taste by sautéing onions and garlic, simmering lentils with herbs and adding diced tomatoes for acidity. A splash of lemon juice at the end brightens the broth. Whether you’re meal prepping for the week or seeking comfort on a rainy night, this chicken and lentil soup delivers nourishment and warmth with minimal effort.
Equipment You’ll Need For Chicken and Lentil Soup
- Large soup pot or Dutch oven – Holds all the ingredients and allows proper simmering.
- Cutting board and knife – To chop vegetables and chicken.
- Measuring cups and spoons – For accurate portions.
- Colander – To rinse lentils.
- Wooden spoon or ladle – For stirring and serving.
Prep & Cook Time For Chicken and Lentil Soup
- Preparation: 15 minutes to chop vegetables and cube the chicken.
- Cook time: About 45 minutes of simmering.
- Yield: Serves 6.
Ingredients For Chicken and Lentil Soup
- Chicken breast or thighs, diced – 1 lb (450 g)
- Brown or green lentils, rinsed – 1 cup (200 g)
- Carrots, chopped – 2 medium
- Celery stalks, chopped – 2
- Onion, diced – 1 large
- Garlic cloves, minced – 3
- Diced tomatoes (canned) – 1 (14.5‑oz/400‑g) can
- Chicken broth or bone broth – 6 cups (1.4 L)
- Bay leaf – 1
- Dried thyme – 1 tsp
- Ground cumin – ½ tsp
- Lemon juice – 2 tbsp
- Olive oil – 1 tbsp
- Salt and pepper – To taste
- Chopped parsley (optional) – For garnish
Recipe For Chicken and Lentil Soup
- Sauté aromatics and chicken. Heat olive oil in a large soup pot over medium heat. Add the onion and sauté until translucent, about 5 minutes. Stir in the garlic and cook for 30 seconds. Add the diced chicken and cook until it is no longer pink on the outside, 3–4 minutes.
- Add vegetables and spices. Stir in the chopped carrots, celery, thyme and cumin. Cook for another 2 minutes to toast the spices.
- Simmer the soup. Add the rinsed lentils, diced tomatoes (with juices), bay leaf and broth. Bring to a boil, then reduce heat to a gentle simmer. Cover and cook until the lentils are tender, about 30 minutes.
- Finish and season. Once the lentils are soft and the chicken is cooked through, stir in the lemon juice. Season with salt and pepper to taste. Remove the bay leaf.
- Serve. Ladle the soup into bowls and garnish with chopped parsley if desired. A squeeze of additional lemon juice brightens each serving.
Health Benefits For Chicken and Lentil Soup
- Lentils: High in protein and fiber (about 12 g protein and 9 g fiber per half cup), lentils help maintain muscle and control appetite. Their polyphenols have antioxidant and anti‑inflammatory effects.
- Chicken: Lean chicken supplies complete protein, B vitamins and minerals such as zinc and iron, supporting tissue repair and satiety.
- Tomatoes: Rich in vitamin C, potassium and folate. Lycopene and beta‑carotene in tomatoes may lower heart disease and cancer risk; cooking them in olive oil enhances lycopene absorption.
- Carrots and celery: Carrots provide beta‑carotene for immune and eye health; celery offers fiber and minerals.
- Onion and garlic: Onions contain quercetin and sulfur compounds that may lower cancer risk and support heart health. Garlic provides allicin, which boosts immunity and acts as an anti‑inflammatory.
- Lemon juice: Adds vitamin C and aids iron absorption; lemon water has antioxidants and may help digestion.
Nutrition Info (per serving):
- Calories: ~300 kcal
- Protein: ~27 g
- Carbohydrates: ~28 g
- Fiber: ~8 g
- Total fat: ~7 g
- Saturated fat: ~1 g
- Sodium: ~600 mg
Storage & Meal Prep:
Let the soup cool, then store in the refrigerator for up to 5 days. It freezes well for up to 3 months; freeze in individual containers for quick lunches. When reheating frozen soup, thaw overnight in the fridge or defrost gently in a saucepan over low heat. The lentils will thicken over time, so add a splash of water or broth to thin if needed.
Recipe Variations:
- Make it vegetarian by omitting the chicken and adding an extra cup of lentils or a can of drained chickpeas; use vegetable broth instead of chicken broth.
- Switch the herbs: try rosemary, oregano or bay leaves for different flavor profiles.
- Add greens: stir in spinach or kale during the last 5 minutes of cooking for added vitamins and color.
- Spice it up with red pepper flakes or smoked paprika.
- For a creamy version, blend a cup of the soup and stir it back in.
FAQs:
- Do I need to soak lentils? No. Brown and green lentils cook quickly without soaking; simply rinse them to remove dust.
- Can I use red lentils? Yes, but red lentils break down faster and create a thicker, creamier soup. If using them, reduce the simmer time to about 20 minutes.
- How do I keep chicken tender? Cut the chicken into bite‑size pieces and don’t overcook it before simmering; it finishes cooking in the broth.
- What pairs well with this soup? Serve with whole‑grain bread, a green salad or grilled cheese for a complete meal.
References:
- National Institute of Health-Health benefit of lentils
- WebMD – Health benefits of Chicken
- Health.Clevelandclinic – Are tomatoes healthy?
- WebMD – Onions: Health benefits
- WebMD – Health Benefits of Lemon
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