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.
Stir in the garlic, cumin and turmeric and cook until fragrant - about 30 seconds.
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.
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.
Ladle soup into bowls and garnish each with sliced green onion and lemon zest. Serve with a wedge of fresh lemon.
- 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
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.