Description
This hearty French Lentil Soup blends rich spices, fire-roasted tomatoes, and tender vegetables for a comforting vegetarian dish, with an optional step to add juicy chicken tenders for extra protein. Simmered to perfection, it’s ideal for a nourishing, flavor-packed meal that’s simple to prepare.
Ingredients
Scale
Soulful Base
- 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
Spices & Herbs
- 2 teaspoons ground coriander
- 1 ½ teaspoons smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 medium bay leaves
- 4 teaspoons finely chopped fresh rosemary or thyme (or 2 teaspoons of each), plus more for garnish
Vegetables & Lentils
- 28 ounces fire-roasted tomatoes (or fire-roasted crushed tomatoes)
- 8 ounces roasted red peppers, drained and finely chopped
- 8 ounces carrots, diced small (3-4 medium carrots)
- 1 cup French lentils, rinsed
Liquids & Seasonings
- 4 cups low sodium chicken broth (more if needed)
- 1 ½ tablespoons brown sugar
- 2 teaspoons apple cider vinegar
- 2 teaspoons kosher salt
- ½ teaspoon black pepper
Chicken Mixture (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, creating a flavorful foundation for the soup.
- Add Aromatics and Spices: Stir in the minced garlic, ground coriander, smoked paprika, ground cumin, dried thyme, and oregano. Cook for 2 more minutes to bloom the spices and soften the garlic, enriching the soup with deep aroma and taste.
- Simmer the Soup: Add the chicken broth, roasted red peppers, fire-roasted 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 for 40-50 minutes until lentils and vegetables are tender, allowing flavors to meld beautifully.
- Adjust Consistency: If needed, add more broth for a thinner texture. Taste and adjust seasoning with additional salt and pepper to suit your preference, ensuring balanced flavor.
- Prepare the Chicken (if using): In a medium bowl, combine egg white, cornstarch, vinegar, and olive oil. Slice chicken tenders into ¼ inch strips, removing tendons. Toss the chicken in the egg mixture to coat evenly. Set aside at room temperature for 20-30 minutes to marinate, enhancing tenderness and flavor.
- Cook the Chicken in Soup: Once the soup is cooked, lightly rinse the coated chicken slices with water using a strainer and tap to remove excess. Bring the soup to a steady simmer if it’s not already. Add the chicken to the soup, stir quickly to separate pieces, cover the pot, and turn off heat. Let it sit covered for 8 minutes to gently poach the chicken through residual heat.
- Finish and Serve: Uncover the pot, stir in the fresh herbs, and garnish with additional herbs if desired. Serve hot for a flavorful, comforting meal that showcases delicate textures and vibrant tastes.
Notes
- Use fire-roasted tomatoes for enhanced smoky flavor; canned crushed tomatoes are a good substitute.
- You can omit the chicken for a vegetarian version or add cooked shredded chicken instead of raw if preferred.
- Adjust the amount of broth to reach your desired soup consistency.
- Fresh herbs can be substituted with dried herbs if unavailable, though fresh provides a brighter taste.
- The egg white mixture tenderizes the chicken and helps it stay moist in the soup.
- Ensure the soup is simmering steadily before adding chicken to properly cook it without overcooking the soup base.
