Cauliflower, Lentil & Chicken Soup

Cauliflower, Lentil & Chicken Soup

Lentils (lensculinaris) grown in Canada vary between large and small and green, red and brown. They are a good starting place for the novice legume user, as they do not need to be soaked. Just a quick rinse and you can cook them up in this quick soup.

Ingredients

  • Serves: 8
  • Prep Time:
  • Cook Time:
  • 1 tbsp (15 mL) olive oil
  • 1/2 cup (125 mL) red onion(s), diced
  • 1 carrot(s), large, sliced
  • 1/2 cup (125 mL) celery, finely-sliced
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) cumin, ground
  • 1/2 tsp (2.5 mL) turmeric, ground
  • 6 cups (1.5 L) low-sodium chicken broth
  • 1/2 cup (125 mL) green lentils, raw
  • 2 cups (500 mL) chicken breast(s), cooked, diced
  • 2 cups (500 mL) canned diced tomatoes, with juice
  • 2 cups (500 mL) cauliflower, fresh, cut into small florets
  • 1 tbsp (15 mL) light tamari sauce
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 1/2 cup (125 mL) green onion(s), sliced
  • 2 tsp (10 mL) lemon zest
  • 1 lemon, cut into wedges

Instructions

  1. Heat the olive oil in a large saucepan over medium-high heat. Add the red onion, carrot and finely sliced celery. Cook until softened, 3 to 5 min.

  2. Stir in the garlic, cumin and turmeric and cook until fragrant - about 30 seconds.

  3. Stir in the chicken broth and dry green lentils. Cover and simmer until the lentils are tender, about 30 minutes. Puree half the soup for a smoother texture.

  4. Stir in the diced cooked chicken, canned tomatoes with juice, cauliflower florets, light tamari and freshly ground black pepper. Simmer for another ten minutes or until cauliflower is tender crisp.

  5. Ladle soup into bowls and garnish each with sliced green onion and lemon zest. Serve with a wedge of fresh lemon.

Like all legumes, lentils are a nutrition powerhouse being high in soluble and insoluble fibre, protein and a variety of health promoting nutrients like folate and iron. If you boil your own from scratch they are low in sodium. Their low glycemic index can also help manage your blood glucose, promote satiety (make you feel full longer) and manage weight.

If you need a gluten free version make sure you use a gluten free, light tamari and chicken broth.

Nutrition Info

  • Per 370 g serving Amount
  • Calories 180
  • Protein 19 g
  • Fat 4 g
  • Saturated Fat 1 g
  • Carbohydrate 17 g
  • Fibre 4 g
  • Sugar 4 g
  • Cholesterol 30 mg
  • Sodium 340 mg
  • Per 370 g serving % Daily Value
  • Potassium 16
  • Calcium 4
  • Iron 15
  • Vitamin A 60
  • Vitamin C 50
  • Vitamin B6 17
  • Vitamin B12 15
  • Folate 10
  • Magnesium 8
  • Zinc 7

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