Cauliflower, Lentil & Chicken Soup
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.
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.
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.
|Per 370 g serving||Amount|
|Saturated Fat||1 g|
|Per 370 g serving||% Daily Value|