Curried Lentil and Chicken Soup

Curried Lentil and Chicken Soup IMAGE Image by: Curried Lentil and Chicken Soup IMAGE Author: Canadian Living

Chicken thighs are less expensive than breasts, and they give this robust soup added heartiness. If you don't have plain yogurt, top each bowl with sour cream. Cost: $3.15/serving

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2015

Ingredients

  • 1 tablespoon olive oil
  • 450 g bonesless skinless chicken thighs chopped
  • 1 onion diced
  • 1 carrots diced
  • 4 cloves garlic minced
  • 2 teaspoons curry powder
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 3 cups sodium-reduced chicken broth
  • 1 cup dried red lentils rinsed
  • 1 tablespoon lemon juice
  • 1/2 cup Balkan-style plain yogurt
  • 1/4 cup chopped fresh parsley or cilantro

Method

In Dutch oven or large heavy-bottomed saucepan, heat half of the oil over medium-high heat; saut? chicken until light golden, about 3 minutes. Remove to plate; set aside.

In same Dutch oven, heat remaining oil over medium heat; cook onion and carrot, stirring occasionally, until beginning to soften, about 3 minutes. Add garlic, curry powder, coriander, cumin and salt; cook, stirring, until fragrant, about 30 seconds. Stir in broth and lentils; bring to boil. Reduce heat, cover and simmer until lentils are tender, about 10 minutes.

Stir in chicken and any juices. Cook, uncovered and stirring occasionally, until slightly thickened and chicken is no longer pink inside, about 5 minutes.

Remove from heat; stir in lemon juice. Spoon into serving bowls; top with yogurt and parsley.

Nutritional facts per serving: about

  • Fibre 8 g
  • Sodium 708 mg
  • Sugars 6 g
  • Protein 36 g
  • Calories 385.0
  • Total fat 11 g
  • Potassium 949 mg
  • Cholesterol 89 mg
  • Saturated fat 3 g
  • Total carbohydrate 37 g

%RDI

  • Iron 48.0
  • Fibre 0.0
  • Folate 123.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 11.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 39.0
  • Vitamin C 20.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Curried Lentil and Chicken Soup

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