This satisfying spiced soup is packed with protein and will keep hunger at bay
for hours. A piece of warm Naan (page 316) would be a tasty accompaniment.
HANDS-ON TIME
15 minutes
TOTAL TIME
30 minutes
MAKES
4 servings
INGREDIENTS
- 2 tbsp olive oil
- 1 onion, chopped
- 1 rib celery, diced
- 2 cloves garlic, minced
- 2 tsp curry powder
- 1 tsp minced fresh ginger
- ¼ tsp ground coriander
- ¼ tsp ground cumin
- ¼ tsp pepper
- 2 boneless skinless chicken breasts (about 450 g total)
- 1 package (900 mL) sodium-reduced chicken broth
- 1 can (796 mL) no-salt-added diced tomatoes
- 2 cups diced peeled sweet potato (about 1 large)
- ⅔ cup dried green lentils, rinsed
- ¼ cup chopped fresh cilantro
- ½ tsp salt
PREPARATION
- In a large saucepan, heat oil over medium heat
- Cook onion and celery, stirring occasionally, until softened, about 2 minutes
- Add garlic, curry powder, ginger, coriander, cumin and pepper; cook, stirring, until fragrant, about 1 minute
- Stir in chicken, broth, tomatoes, sweet potato and lentils; bring to boil
- Reduce heat, cover and simmer until lentils are tender, 15 to 20 minutes
- Transfer chicken to plate
- Using 2 forks, shred meat
- Return chicken to soup
- Stir in cilantro and salt.
NUTRITIONAL INFORMATION, PER SERVING: about 418 cal, 40 g pro, 9 g total fat (1 g
sat. fat), 45 g carb, 8 g fibre, 65 mg chol, 975 mg sodium, 1,350 mg potassium.
% RDI: 16% calcium, 40% iron, 119% vit A, 45% vit C, 83% folate.
TIP FROM THE TEST KITCHEN
To make the soup even quicker to prepare,
substitute about 2 cups leftover shredded
cooked chicken and 2 cups cooled cooked
lentils (or one 540 mL can of lentils, drained
and rinsed). Just simmer until the sweet
potato is tender, about 10 minutes.
