Lemon-Herb Chicken & Lentil Soup

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.

Ingredients (with Glycemic Index and net carbs per listed amount)

• 1 tbsp extra-virgin olive oil — GI: 0, Carbs: 0 g
• 1 small yellow onion, diced (about 100 g) — GI: 10, Carbs: 9 g
• 2 garlic cloves, minced — GI: 0, Carbs: 1 g
• 1 large carrot, diced (about 70 g) — GI: 35, Carbs: 6 g
• 1 celery stalk, diced (about 40 g) — GI: 15, Carbs: 1 g
• 1 cup (200 g) dry brown lentils, rinsed — GI: 32, Carbs: 40 g
• 2 cups cooked, diced chicken breast (about 250 g raw before cooking yields ~200 g cooked) — GI: 0, Carbs: 0 g
• 6 cups low-sodium chicken broth — GI: 0, Carbs: 3 g
• 1 cup baby spinach, packed (30 g) — GI: 15, Carbs: 1 g
• Zest and juice of 1 lemon — GI: 0, Carbs: 3 g
• 1 tsp dried oregano — GI: 0, Carbs: 0 g
• 1 tsp dried thyme — GI: 0, Carbs: 0 g
• 1/2 tsp smoked paprika — GI: 0, Carbs: 0.5 g
• Salt and black pepper to taste — GI: 0, Carbs: 0 g
• Optional: 2 tbsp grated Parmesan (for serving) — GI: 0, Carbs: 0.6 g

Estimated total carbs for whole pot: ~65 g Servings: 4 (approx. 16 g carbs per serving from listed ingredients)

Cooking instructions

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.

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.

Serving size

• Makes 4 servings. Each serving ~1.5–2 cups.

Nutritional facts (per serving, AI-estimated; based on FDA-style layout)