RECIPES

Big Batch Chicken, Lentil, Bean & Rice Soup

Looking for something to make ahead of time and have on hand for healthy instant meals? This big-batch of nutritious soup freezes and reheats wonderfully, saving you time and money. With only 180 calories and 5 g of fat, it’s also easy on the waistline! Developed for CFC by Nancy Guppy, RD, MHSc.

Prep Time

15M

Cook Time

1H

Serves

20

Ingredients

  • 2 cups (500 mL) boneless, skinless chicken breasts, cooked, chopped
  • 1 tbsp (15 mL) extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 onion, large, diced
  • 1 cup (250 mL) red lentils, raw
  • 1/2 cup (125 mL) long grain brown rice
  • 16 cups (4 L) low-sodium chicken broth
  • 1 cup (250 mL) carrots, diced
  • 1 cup (250 mL) celery, sliced
  • 1 green pepper, diced
  • 2 cans diced tomatoes, 28 fl oz / 796 mL
  • 19 oz (540 g) canned kidney beans, not drained
  • 1 tsp (5 mL) basil, dried
  • 1/2 tsp (2.5 mL) thyme, dried
  • 1/2 tsp (2.5 mL) oregano, dried
  • 1/2 tsp (2.5 mL) salt
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 1 cup (250 mL) cheddar cheese, grated
  • 1 cup (250 mL) parsley, fresh, chopped

    • Instructions

    1. 1 Heat oil over medium heat in large soup pot. Sauté diced onion and minced garlic until soft but not browned. Add lentils, rice and chicken broth and bring to a boil. Cover and cook over low heat 5-8 minutes.
    2. 2 Puree one can or half of the diced tomatoes. Add diced carrots, sliced celery, diced green pepper, diced and pureed tomatoes and the beans (with liquid) to soup. Cover and simmer about 45 minutes or until lentils and rice are cooked.
    3. 3 Stir in cooked, chopped chicken and season with basil, thyme, oregano, salt and pepper.
    4. 4 Ladle into bowls and serve with sprinkle of cheddar cheese and minced parsley.
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