Lentil and Chicken Soup

Lentils are high in flavor, fiber, and folate, but they cook in only a half hour (versus a couple of hours for most other legumes). This soup makes enough for 8 servings, so serve it to a crowd, or freeze it in 1-to 2-cup containers and have it on hand for a last-minute meal.

 

Ingredients

·         2 teaspoons olive oil

·         1 large onion, diced

·         4 cloves garlic, minced

·         3 carrots, halved lengthwise and thinly sliced crosswise

·         1 pound lentils

·         3 cans (14 ½ ounces each) no-salt-added stewed tomatoes, chopped with their juice

·         1 teaspoon salt

·         ½ teaspoon pepper

·         ¼ teaspoon allspice

·         1 teaspoon grated orange zest

·         ¼ teaspoon minced rosemary

·         4 ½ cups water

·         ½ pound skinless, boneless chicken thighs, cut into bite-size pieces

 

Directions

1. In a nonstick Dutch oven or large saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring occasionally, until the onion is soft, about 7 minutes.

2. Stir in the carrots and cook, stirring occasionally, until the carrots are tender, about 4 minutes.

3. Add the lentils, stewed tomatoes, salt, pepper, allspice, orange zest, rosemary, and water, and bring to a boil. Reduce to a simmer, cover, and cook until the lentils are tender, about 30 minutes.

4. Add the chicken and simmer until cooked through, about 10 minutes. Stir in ¼ cup chopped mint at serving time.

Makes 8 servings.