Big Batch Chicken, Lentil, Bean & Rice Soup

Looking for something to make ahead of time and have on hand for healthy instant meals? This big-batch of nutritious soup freezes and reheats wonderfully, saving you time and money. With only 180 calories and 5 g of fat, it's also easy on the waistline! This recipe was featured in our ‘Chicken - Fancy That!’ recipe booklet.
Serves: 20
Prep Time: 15 min
Cook Time: 60 min

Ingredients

2 cups boneless, skinless chicken breasts, cooked, chopped
1 tbsp extra virgin olive oil
3 cloves garlic, minced
1 onion, large, diced
1 cup red lentils, raw
1/2 cup long grain brown rice
16 cups low-sodium chicken broth
1 cup carrots, diced
1 cup celery, sliced
1 green pepper, diced
2 cans diced tomatoes, 28 fl oz / 796 mL
19 oz canned kidney beans, not drained
1 tsp basil, dried
1/2 tsp thyme, dried
1/2 tsp oregano, dried
1/2 tsp salt
1/2 tsp black pepper, freshly ground
1 cup cheddar cheese, grated
1 cup parsley, fresh, chopped

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Heat oil over medium heat in large soup pot. Sauté diced onion and minced garlic until soft but not browned. Add lentils, rice and chicken broth and bring to a boil. Cover and cook over low heat 5-8 minutes.

  2. Puree one can or half of the diced tomatoes. Add diced carrots, sliced celery, diced green pepper, diced and pureed tomatoes and the beans (with liquid) to soup. Cover and simmer about 45 minutes or until lentils and rice are cooked.

  3. Stir in cooked, chopped chicken and season with basil, thyme, oregano, salt and pepper.

  4. Ladle into bowls and serve with sprinkle of cheddar cheese and minced parsley.

Helpful Tip

This hearty soup can make a satisfying lunch or supper meal with some good crusty bread. For a lighter soup, dilute with more stock, tomato juice or water. If you are using ready-to-serve chicken broth, you can substitute half water and adjust seasonings and salt before serving. Freeze extra portions in smaller containers for lunch meals at home or at the office.

Nutrition Info

Per 340 g serving Amount
Calories180
Protein15 g
Fat5 g
Saturated Fat2 g
Carbohydrate20 g
Fibre4 g
Sugar3 g
Cholesterol15 mg
Sodium360 mg
Per 340 g serving % Daily Value
Potassium13
Calcium8
Iron15
Vitamin A35
Vitamin C30
Vitamin B613
Vitamin B1215
Folate19
Zinc13