Description
A hearty and flavorful soup made with French lentils, roasted red peppers, and a blend of aromatic spices. This versatile recipe can be made vegetarian or with tender chicken pieces, making it a satisfying and nutritious choice for any meal.
Ingredients
Scale
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
Instructions
- Prepare the Soup Base:
- 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:
- 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:
- 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:
- 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):
- 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:
- 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:
- Uncover the pot and stir in the fresh herbs. Garnish with additional herbs when serving, if desired.
Notes
- The soup can be made ahead of time and stored in the refrigerator for 3-5 days. It also freezes well for longer storage.
- Adjust the seasoning to taste, especially if using different brands or types of broth and tomatoes.
- Prep Time: 25 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: French
Nutrition
- Serving Size: 1 cup
- Calories: 177 kcal
- Sugar: 7 g
- Sodium: 614 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 23 g
- Fiber: 7 g
- Protein: 7 g
- Cholesterol: 26 mg