Red Lentil and Spinach Soup with Lemon Paprika Chicken

Whether you need something for to take the edge off a cold spell, or are looking for a quick, easy, healthy dinner, this soup will do the trick! You might be surprised at how healthy and delicious this is, given the simple ingredient list and easy instructions (they might look long but they’re straightforward). And don’t forget to check out the recipe notes at the end of the page – you’ll find some helpful tips for turning this into a five-star dinner that will quickly slide into your standard list of healthy meals.

Red Lentil and Spinach Soup with Lemon Paprika Chicken
Adapted from Donna Hay’s 10 Minute Meals

For the soup:

• 1 medium onion, diced
• 1 clove garlic, minced or put through a garlic press
• Zest of one lemon (see note)
• 1 tsp ground cumin
• 1 cup red lentils, washed and picked through (see note)
• 4 cups/1 litre chicken stock
• 2 cups packed fresh spinach (see note)
• Juice of one lemon (approximately 2 tablespoons), or to taste

For the chicken:

• 1 chicken breast
• Zest of half a lemon
• 1/2 tsp smoked paprika
• Small pinch of chili powder
• 1 tsp olive oil or coconut oil (see note)
• 1/4 cup chicken stock

Prepare the chicken: Turn the breast on it’s side and cut down the length to get 2-3 pieces of about equal thickness. Combine lemon zest (half of a lemon), smoked paprika, chili powder, oil, and stock in a medium bowl and mix well. Add chicken pieces and coat thoroughly. Set aside.

Start the soup: Spray a medium pot with oil and add the onion, garlic, lemon zest (whole lemon), and cumin. Cook over medium heat, stirring occasionally, until onion is soft and translucent. Add lentils and stock. Bring to a boil, then turn heat down and simmer 10-12 minutes or until lentils are soft.

Cook the chicken: While soup is simmering, spray a non-stick pan with oil and put on high heat. After 15-20 seconds, place the chicken strips into the pan, leaving a little space between each, and turn down heat to medium. Cook for 4-5 minutes on each side, or until the meat is no longer pink and the juices run clear. Remove from heat and let rest while you finish the soup.

Finish it off: When lentils are soft, stir through spinach, allowing it to wilt and mix through evenly. Stir through lemon juice. Slice the chicken into strips. Ladle soup into bowls, top with chicken, and enjoy!

 

Recipe notes:

• Lemon zest is a great way to add flavor without additional calories. The easiest way to zest a lemon is with a microplane, but you can also use the smallest setting on a box grater.
• Dry lentils, beans, and other pulses can sometimes hide small rocks that stems from the processing. This is normal, but you still want to pour everything onto a plate and check it over to make sure you’re only eating what you want to.
• If you don’t have fresh packed spinach on hand, try whole leaf frozen spinach.
• Olive oil has a relatively low smoke point, which means that over anything but high heat, the oil can break down and lose it’s health benefits. Coconut oil has a much higher smoke point, has positive health benefits, and won’t impart a coconut flavor to your food.

 

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