When the lonely grey skies and icy air of winter leave your teeth chattering and your body frozen, fight it with a pot of warm chicken soup with lentils and kale. Aside from being delicious and tummy-filling, this nutritious recipe is perfect for winter because it’s rich in protein, fiber and other vitamins and minerals that will keep you well throughout the cold season.
Chicken soup has been traced back to ancient Greece, where physicians used chicken and broth as medicine to treat everything from minor ailments to serious illnesses. It has also been a comfort food for centuries in Southeast Asia. Until today, no one seems to be able to explain the curative properties of the dish, but researchers suggest that the low fat content of chicken meat promotes the production of neutrophils, a type of white blood cell. Additionally, boiled chicken bones add calcium to the broth, which makes it beneficial to bone health.
Colorful lentils will not only add texture to your soup, but they also provide additional protein since these legumes are an excellent source of this macronutrient. Lentils were one of the earliest crops cultivated in Europe. Their delicious taste made them a staple on the dining tables of early Romans, not to mention their ease and speed of preparation. They're also packed with magnesium, iron, potassium, phosphorus, manganese, soluble fiber and B vitamins like folic acid. While red lentils are often used in soups, you have the option to use other types such as brown, yellow or green lentils.
In addition to chicken and lentils, you also want to have some crispy kale leaves in your soup as these can contribute to its flavour and nutritional content. Originally from the eastern Mediterranean, kale has existed for over 2,000 years. It was cultivated by the ancient Greeks and Romans, who used the dark green leaves in many dishes. These days, the vegetable is used in salads, stews, sandwiches, pastas, and a wide variety of side dishes and sauces. Why, you can even use it to whip up a refreshing smoothie or a plate of kale chips. Going back to the benefits of kale, it's a rich source of fiber, calcium, iron, potassium, antioxidants, and vitamins C and K.
Kale comes in many different types that can be prepared in many different ways, but curly kale is what you would typically use as a base for a fresh salad or a soulful soup. If this information is whetting your appetite, it’s time to head to the kitchen and prepare delicious chicken soup with lentils and kale.
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Ingredients
- 1 tablespoon olive oil
- 1 cup of chopped onions
- 1 cup of coarsely chopped carrots
- 2 cloves of minced garlic
- 6 cups of chicken broth
- 1 tablespoon of fresh basil
- 4 cups of coarsely chopped kale
- 1/2 teaspoon of salt
- 1/8 teaspoon of ground black pepper
- 1 1/2 cups of cooked & cubed chicken breast
- 1 medium tomato (seeded and chopped)
- 1/2 cup of red lentils
Instructions
- In a large saucepan, heat the olive oil over a low to medium heat.
- Add onion, carrots, and garlic. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender. Stir occasionally.
- Add chicken broth to the vegetable mix. Bring to a boil and reduce heat. Cover and simmer for 10 minutes.
- Stir in kale, salt, and pepper. Return to boiling and reduce heat. Cover and simmer for 10 minutes.
- Stir in cooked chicken, tomato, red lentils, and fresh basil. Cover and simmer for 5 to 10 minutes more until kale and lentils are tender.
