High-Protein Chicken Lentil Soup for Longevity
This High-Protein Chicken Lentil Soup delivers 30g of complete protein to support muscle health and healthy aging. Ready in 40 minutes, this hearty one-pot meal combines tender chicken breast, fiber-rich lentils, and nutrient-dense vegetables in a flavorful broth. Perfect for meal prep and comforting, wholesome nutrition.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Dinner, Main Course, Soup
- Method: One-Pot, Simmering
- Cuisine: American, Mediterranean
- Diet: Dairy-Free Option, Gluten-Free, High-Protein
Ingredients
- 1 lb (450g) chicken breast, diced
- 1 cup dried green or brown lentils, rinsed
- 1 tbsp olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 6 cups low-sodium chicken broth
- 1 can (14 oz) diced tomatoes
- 2 cups fresh spinach or kale, chopped
- 1 tsp ground cumin
- 1 tsp dried thyme
- ½ tsp smoked paprika
- 1 bay leaf
- Salt and black pepper to taste
- 2 tbsp fresh lemon juice
- Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté for 5-6 minutes until vegetables soften. Add minced garlic and cook for 1 minute until fragrant.
- Add diced chicken breast to the pot. Season with cumin, thyme, smoked paprika, salt, and pepper. Cook for 3-4 minutes, stirring occasionally, until chicken is lightly browned.
- Pour in chicken broth and diced tomatoes with their juice. Add rinsed lentils and bay leaf. Stir well to combine.
- Bring the soup to a boil, then reduce heat to medium-low. Cover and simmer for 20-25 minutes, stirring occasionally, until lentils are tender and chicken is cooked through.
- Stir in chopped spinach or kale and cook for 2-3 minutes until wilted. Remove bay leaf. Add fresh lemon juice and adjust seasoning with salt and pepper.
- Ladle soup into bowls and garnish with fresh parsley. Serve immediately. Store leftovers in airtight containers.
Notes
- Stores for 5 days in fridge or 3 months in freezer.
- Use canned lentils to reduce cooking time to 20 minutes.
- Green or brown lentils hold shape best; red lentils create creamier texture.
- For vegetarian: omit chicken, use vegetable broth, add extra lentils or beans.
- Slow cooker: Cook on low 6-7 hours or high 3-4 hours; add greens last 15 min.
- Soup thickens when refrigerated; add broth when reheating.