- 0:10 Prep
- 0:45 Cook
- 4 Servings
- Capable cooks
A warming and delicious cool weather soup, this hearty lentil and chicken soup will leave you feeling souper!.
Ingredients
- 2 tablespoons olive oil
- 1 onion, finely diced
- 2 garlic cloves, finely chopped
- 1 large red chilli, seeded and finely chopped
- 2 chicken breast fillets (185g each), cut into 1cm cubes
- 1 teaspoon ground turmeric
- 2 teaspoons ground cumin
- 1 vine-ripened tomato, diced
- 1/2 cup brown lentils
- 2 tablespoons pearl barley
- 5 cups (1.25 litres) Massel chicken style liquid stock
- Salt & freshly ground black pepper
- Juice of 1 lime
- 3 tablespoons thick plain yoghurt
- 1/2 cup fresh coriander leaves
Method
- Step 1Heat the olive oil in a large saucepan over a moderate heat. Cook the onion, garlic and chilli for 4-5 minutes or until soft. Add the chicken and stir over the heat to sear. Add the turmeric and cumin and cook for another minute.
- Step 2Add the tomato, lentils, pearl barley and stock to the saucepan and bring to the boil. Reduce the heat to moderate and simmer for 30 minutes or until the lentils are cooked. Season the soup to taste with salt and pepper. Stir through the lime juice. Serve with a dollop of yoghurt and fresh coriander.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1569 kj
Energy
15g
Fat Total
3g
Saturated Fat
4g
Fibre
44g
Protein
104mg
Cholesterol
1367.2mg
Sodium
3g
Carbs (sugar)
15g
Carbs (total)
All nutrition values are per serve
- Author: Michelle Noerianto
- Image credit: Louise Lister
- Publication: Fresh Living
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