Kale and Lentil Soup with Chicken Recipe

Published on
By : dLife Editors

Kale and lentils boost this protein-packed, healthy take on chicken soup.

Summary

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Cook time: 25 Minutes
Prep time: 20 Minutes
Idle time:
Level Easy
Servings: People
Unit:
11g
Carbs
.5g
Sat. fat
3.5g
Fibers
197mg
Sodium
9g
Protein
100kcal
Calories
11g
Carbs
.5g
Sat. fat
3.5g
Fibers
197mg
Sodium
9g
Protein
100kcal
Calories

Ingredients

  • 1 tbsp Olive Oil
  • 1 cup Chopped Onion
  • 1 cup chopped carrots
  • 2 Medium Garlic Cloves
  • 6 cups Low Sodium Chicken Broth
  • 2 cups cold water
  • 1 tsp dried oregano
  • 1/2 cup dried lentils
  • 4 cups chopped kale
  • 1/2 tsp salt
  • 1/8 tsp Black Pepper
  • 1 1/2 cup diced cooked chicken breast
  • 1 cup chopped tomato

Instructions

  1. In large saucepan, heat olive oil over medium-low heat. Add onion, carrots, and garlic.
  2. Cook, uncovered, for 5-7 minutes or until the vegetables are nearly tender, stirring occasionally.
  3. Add chicken broth, water, dried basil, and lentils to vegetable mixture.
  4. Bring to boil and reduce heat to medium-low. Simmer, covered, for 10 minutes.
  5. Stir in kale, salt, and pepper.
  6. Return to boil, then reduce heat to medium-low. Simmer, covered, for 10 minutes.
  7. Add chicken and tomato.
  8. Simmer, covered, for 5 to 10 minutes more or until kale and lentils are tender

Additional information

Nutrition Facts
Kale and Lentil Soup with Chicken
Amount Per Serving
Calories 100
% Daily Value*
Sodium 197mg 8%
Total Carbohydrates 11g 4%
Dietary Fiber 3.5g 14%
Protein 9g 18%
* Percent Daily Values are based on a 2000 calorie diet.

To transform this recipe to vegetarian, replace the chicken stock with low-sodium vegetable broth, omit the chicken, and add 1 1/2 cups of chopped mushrooms.

Nutrition Facts
Kale and Lentil Soup with Chicken
Amount Per Serving
Calories 100
% Daily Value*
Sodium 197mg 8%
Total Carbohydrates 11g 4%
Dietary Fiber 3.5g 14%
Protein 9g 18%
* Percent Daily Values are based on a 2000 calorie diet.

To transform this recipe to vegetarian, replace the chicken stock with low-sodium vegetable broth, omit the chicken, and add 1 1/2 cups of chopped mushrooms.

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