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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.
Serves: 8
Prep Time: 20 min
Cook Time: 1 hour

Ingredients

1 tbsp olive oil
½ cup red onion(s), diced
1 carrot(s), large, sliced
½ cup celery, finely-sliced
2 cloves garlic, minced
1 tsp cumin, ground
½ tsp turmeric, ground
6 cups low-sodium chicken broth
½ cup green lentils, raw
2 cups chicken breast(s), cooked, diced
2 cups canned diced tomatoes, with juice
2 cups cauliflower, fresh, cut into small florets
1 tbsp light tamari sauce
½ tsp black pepper, freshly ground
½ cup green onion(s), sliced
2 tsp lemon zest
1 lemon, cut into wedges

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 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.

Helpful Tip

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
Calories180
Protein19 g
Fat4 g
Saturated Fat1 g
Carbohydrate17 g
Fibre4 g
Sugar4 g
Cholesterol30 mg
Sodium340 mg
Per 370 g serving % Daily Value
Potassium16
Calcium4
Iron15
Vitamin A60
Vitamin C50
Vitamin B617
Vitamin B1215
Folate10
Zinc7