High Protein Chicken and Lentil Soup
Cook lentils with carrots and tomatoes, then stir in cooked chicken and spinach. This is a hearty dinner soup that uses a short grocery list and gives leftover chicken another job.
Equipment
- 1 5- to 6-quart pot with lid
- 1 fine-mesh strainer
- 1 knife and cutting board
- 1 spoon
- 1 scale
- 1 thermometer
Ingredients
- 14 oz plain cooked skinless chicken breast shredded; cooked edible weight
- 1 cup dry brown or green lentils picked over, then rinsed
- 1 (14.5 oz) can plain canned tomatoes with juice no added oil
- 1 2/3 cups carrots scrubbed or peeled, diced into 1/4-inch pieces; raw edible weight
- 1 cup peeled onion diced
- 4 cloves peeled garlic minced, about 4 cloves
- 1 Tbsp olive oil
- 4 cups fresh spinach washed, chopped
- 1/2 tsp ground black pepper
- 1/2 tsp table salt
- 4 1/4 cups water plus plain water only if needed for consistency
Instructions
- Heat the measured olive oil in a 5- to 6-quart pot over medium heat. Add onion and carrots and cook for about 6 minutes, stirring, until the onion softens. Add garlic and cook for 30 seconds without letting it brown.
- Add the rinsed lentils, 4 1/4 cups water and black pepper. Bring to a boil, then partly cover and reduce to a gentle simmer. Cook for about 25–35 minutes, stirring now and then, until the lentils are tender. Older lentils may take longer; add a splash of plain water if needed to keep them submerged.
- Stir in all the tomatoes and juice, cooked chicken and spinach. Simmer gently for about 8–10 minutes, stirring, until the spinach wilts and the chicken and soup reach 165°F (74°C). Do not boil the chicken hard for a long time.
- Taste and add up to the measured salt. Add plain water if you prefer a thinner soup and return to a simmer. Keep all cooking liquid rather than draining it.
- Stir from the bottom and divide all the soup into four equal portions, distributing chicken and lentils evenly. Bread, cheese and other toppings are not included.
Notes
Four equal portions of the complete pot, including broth: 100 g cooked chicken and 50 g dry lentils per portion before simmering, plus one-quarter of all other ingredients. Final cooked weight and cups per serving unmeasured. No bread or cheese included. Divide into shallow containers and refrigerate at 40°F or below within 2 hours, or 1 hour above 90°F. Use within 3–4 days of the chicken’s original cooking date, or sooner if another ingredient requires it. Reheat to 165°F, stirring, and bring soup to a rolling boil. Add plain water if it thickens. Freeze a trial portion for up to 2 months as an untested quality plan; thaw in the refrigerator. This development recipe has not been kitchen tested. All listed foods included; no optional toppings.