French Lentil Soup (Vegetarian or with Chicken)

Introduction:

French Lentil Soup is a hearty and nutritious dish that offers a comforting blend of spices, lentils, and vegetables. With the option to include tender chicken, this soup can be enjoyed in its vegetarian form or as a protein-packed meal. Perfect for a cozy lunch or dinner, it’s both filling and flavorful.

Ingredients

For the Soup:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons butter (salted)
• 1 medium sweet yellow onion, diced small
• 2 medium shallots, finely diced
• 4 medium cloves garlic, finely minced
• 2 teaspoons ground coriander
• 1 ½ teaspoons smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 28 ounces fire-roasted tomatoes (or fire-roasted crushed tomatoes)
• 4 cups low sodium chicken broth (more if needed)
• 8 ounces roasted red peppers, drained and finely chopped
• 8 ounces carrots, diced small (3-4 medium carrots)
• 1 cup French lentils, rinsed
• 2 medium bay leaves
• 1 ½ tablespoons brown sugar
• 2 teaspoons apple cider vinegar
• 2 teaspoons kosher salt
• ½ teaspoon black pepper
• 4 teaspoons finely chopped fresh rosemary or thyme (or 2 teaspoons of each), plus more for garnish

For the Chicken (optional):

• 1 pound chicken tenders
• 1 egg white (from a large egg)
• 2 teaspoons cornstarch
• 1 teaspoon vinegar (any kind; apple cider vinegar recommended)
• 1 teaspoon extra virgin olive oil

Directions

Prepare the Soup Base:

1. Heat a large soup pot or Dutch oven over medium heat. Add the olive oil and butter. Once the butter is melted and sizzling, add the diced onion and shallots. Cook for 8-10 minutes until softened and starting to turn golden.

Add Aromatics and Spices: 2. Add the minced garlic, ground coriander, smoked paprika, ground cumin, dried thyme, and oregano. Stir well to combine and cook for an additional 2 minutes to bloom the spices and soften the garlic.

Simmer the Soup: 3. Add the chicken broth, roasted red peppers, fire-roasted tomatoes (or crushed tomatoes), diced carrots, rinsed lentils, bay leaves, brown sugar, apple cider vinegar, kosher salt, and black pepper. Bring to a boil, then reduce to a steady simmer and cover. Cook covered for 40-50 minutes, or until the lentils and vegetables are softened.

Adjust Consistency: 4. If you prefer a thinner soup, add a bit more broth. Taste and adjust seasoning with additional salt and pepper if needed.

Prepare the Chicken (if using): 5. While the soup is cooking, prepare the chicken. In a medium bowl, combine the egg white, cornstarch, vinegar, and olive oil. Slice the chicken into ¼ inch slices, discarding any tendons. Add the chicken to the bowl with the egg white mixture, stirring to coat. Set aside for 20-30 minutes (do not refrigerate).

Cook the Chicken: 6. When the soup is done, rinse the coated chicken slices lightly with water using a strainer. Tap the strainer to remove excess water. If the soup is not simmering steadily, raise the heat to bring it to a steady simmer. Add the chicken to the soup and quickly stir to separate the pieces. Cover the pot and turn off the heat. Let the covered pot sit for 8 minutes.

Finish and Serve: 7. Uncover the pot and stir in the fresh herbs. Garnish with additional herbs when serving, if desired.

Servings and Timing

• Servings: 14 servings
• Prep Time: 25 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour 10 minutes

Variations

• Vegetarian Version: Omit the chicken and use vegetable broth instead of chicken broth.
• Add Protein: Include shredded rotisserie chicken or cooked sausage for extra protein.

Storage/Reheating

• Refrigeration: Store leftovers in the refrigerator for 3-5 days.
• Freezing: The soup freezes well for up to 3 months.
• Reheating: Reheat in a pot over medium heat, adding extra broth if needed.

10 FAQs

1. Can I use dried lentils instead of French lentils? Yes, but adjust cooking time as other lentils may cook differently.
2. What can I use instead of fire-roasted tomatoes? Regular canned tomatoes can be used if fire-roasted aren’t available.
3. Can I make this soup in advance? Yes, the flavors often improve after a day.
4. Is this soup gluten-free? Yes, if you use gluten-free chicken broth.
5. Can I add other vegetables? Feel free to add vegetables like spinach or kale in the last few minutes of cooking.
6. How can I make this soup spicier? Increase the amount of cayenne or add a chopped jalapeño.
7. Can I use vegetable broth instead of chicken broth? Yes, for a vegetarian version.
8. What if I don’t have fresh herbs? Dried herbs can be used, but fresh herbs add better flavor.
9. Can I use pre-cooked chicken? Yes, add cooked chicken towards the end of the cooking process.
10. How do I thicken the soup? Blend part of the soup with an immersion blender or use a regular blender.

Conclusion

French Lentil Soup is a versatile and nourishing dish that can be enjoyed in both its vegetarian form and with the addition of tender chicken. It’s perfect for meal prepping, offering a comforting meal that’s rich in flavor and nutrients. With its easy-to-follow steps and customizable ingredients, this soup is a great addition to any recipe collection. Enjoy the delicious combination of lentils, roasted vegetables, and savory spices in every bowl!

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