Lemon-Herb Chicken & Lentil Soup
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Ingredientes
Instrucciones
- 1
Heat olive oil in a large pot over medium heat.
- 2
Add diced onion, carrot, and celery; sauté 4–5 minutes until softened.
- 3
Add garlic, oregano, thyme, and smoked paprika; cook 30 seconds until fragrant.
- 4
Stir in rinsed brown lentils and pour in chicken broth. Bring to a simmer.
- 5
Cover and simmer 12–15 minutes until lentils are tender but not mushy.
- 6
Meanwhile, dice or shred cooked chicken breast; set aside.
- 7
Once lentils are tender, stir in cooked chicken, spinach, lemon zest and juice. Heat through 2–3 minutes.
- 8
Taste and season with salt and pepper. Serve with optional grated Parmesan.
- 9
Bright lemon and herbs lift the savory umami of chicken and lentils; olive oil adds richness without seed oils. Smoked paprika gives warmth and depth.
- 10
Makes 4 servings. Each serving ~1.5–2 cups.
- 11
Uses low-GI brown lentils and non-starchy vegetables to minimize glucose spikes, pairs lean protein and healthy fat (olive oil) to slow digestion, and portions to spread carbs (~16 g/serving). Easy to adjust portion size and carbohydrate by adding more vegetables (lowering per-serving carbs) or a side of low-GI whole grains if desired.
Description: A bright Mediterranean chicken and brown lentil soup — ready in ~30 minutes, low-GI, balanced protein and healthy fats, and great for steady blood sugar.
- Heat olive oil in a large pot over medium heat.
- Add diced onion, carrot, and celery; sauté 4–5 minutes until softened.
- Add garlic, oregano, thyme, and smoked paprika; cook 30 seconds until fragrant.
- Stir in rinsed brown lentils and pour in chicken broth. Bring to a simmer.
- Cover and simmer 12–15 minutes until lentils are tender but not mushy.
- Meanwhile, dice or shred cooked chicken breast; set aside.
- Once lentils are tender, stir in cooked chicken, spinach, lemon zest and juice. Heat through 2–3 minutes.
- Taste and season with salt and pepper. Serve with optional grated Parmesan.
Flavor profile explanation
-
Bright lemon and herbs lift the savory umami of chicken and lentils; olive oil adds richness without seed oils. Smoked paprika gives warmth and depth.
-
Makes 4 servings. Each serving ~1.5–2 cups.
Nutritional facts (per serving, AI-estimated; based on FDA-style layout)
| Amount per serving | |
|---|---|
| Calories | ~260 kcal |
| Total Fat | 8 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 65 mg |
| Sodium | 380 mg |
| Total Carbohydrate | 16 g |
| Dietary Fiber | 7 g |
| Total Sugars | 3 g |
| Added Sugars | 0 g |
| Protein | 30 g |
| Vitamin D | 0 mcg |
| Calcium | 60 mg |
| Iron | 3 mg |
| Potassium | 650 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type-1 Diabetic Friendly explanation
- Uses low-GI brown lentils and non-starchy vegetables to minimize glucose spikes, pairs lean protein and healthy fat (olive oil) to slow digestion, and portions to spread carbs (~16 g/serving). Easy to adjust portion size and carbohydrate by adding more vegetables (lowering per-serving carbs) or a side of low-GI whole grains if desired.
This one's balanced and delicious. Publish it so others in the community can try it too!
