Spicy Bean and Lentil Soup with Chicken ~Ems~ Recipe

Looking for an easy Spicy Bean and Lentil Soup with Chicken ~ems~ recipe? Learn how to make Spicy Bean and Lentil Soup with Chicken ~ems~ using healthy ingredients.


Submitted by erinnstreeter

Makes 10 servings



My first posted recipe, and an attempt to put more protein into my supper, this soup is hearty but not heavy, with a little kick from the cayenne. It is a little labor-intensive, so give yourself plenty of prep AND cook time. [Admittedly, there is a bit more salt in this dish than I wish there was. If I come up with a viable solutions to solve that, I'll edit this recipe. Feel free to send me your suggestions! Also, you can see a picture of my soup here: http://community.livejournal.com/super_supper/76135.html]

Recipe Ingredients for Spicy Bean and Lentil Soup with Chicken ~ems~

24 oz chicken thighs
1 cup black beans
1 cup red beans
1 cup lentils
1/2 cup wild rice
8 oz mushrooms
3 carrots
2 celery stalks
1/2 onion, large, vidalia
2 tbsp garlic
4 tbsp balsamic vinegar
8 cups vegetable broth
3 tbsp olive oil
1 tsp black pepper
1 tbsp parsley, dried
1 tbsp sage, rubbed
1 tsp rosemary, dried
1 tsp thyme, dried
1/3 tsp cayenne

Recipe Directions for Spicy Bean and Lentil Soup with Chicken ~ems~

  1. Soak beans and lentil as directed on the package. Usually this means 6-8 hours in 6-8 cups of water. (Overnight or while you're at working during the day should be long enough.)

  2. After soaking, rinse beans; then, placing beans in 6-8 cups of clear water, bring to a boil for several minutes. Reduce to a simmer, and gently cook for 1.5-2 hours. Drain and set aside.

  3. Cook lentils in a similar manner as one would with rice; bring to a boil for a few minutes, then reduce and cook for 15-20 more minutes. Drain and set aside.

  4. Boil 1 1/2 cups of water; add 1/2 cup of wild rice, and continue to cook at a strong, medium-high simmer for 15 minutes until rice is almost cooked through. Do not drain, set aside.

  5. Cut carrots, celery and onion as desired. Carrots present well as coins; I suggest using the heart and leafy tops of the celery as well as the stalk; onions should be diced so that they cook through during the next step.

  6. In a skillet or frying pan, combine carrots, celery and onions with 2 tablespoons olive oil, 1 tablespoon of garlic and all spices (parsley, sage, rosemary, thyme, black pepper, cayenne). Cook on medium-high heat until carrots are mostly cooked through and onion is fully cooked. Set aside.

  7. Wipe out your skillet/pan. Add one tablespoon olive oil (or you may substitute a low-fat oil like canola) and 8 oz. of fresh mushrooms to the pan. Saute until mushrooms are just beginning to wilt; then add 1 tablespoon of garlic to the pan. Continue cooking until mushrooms are no longer spongy but firm and wet-looking, and until the garlic is roasted. (Baby bella mushrooms are very good in this soup, but common button mushrooms will work just fine, too. Drained canned or jarred button mushrooms may be used instead, but be aware that this will increase the amount of salt in the dish.)

  8. In a stock pot (medium to large sized), either place 8 cups of liquid vegetable stock, or boil 8 cups of water and add 4 tablespoons of Better-Than-Bouillon (or your favorite brand) vegetable boullion. (BTB makes a reduced sodium bouillon that you might try, too; this will, naturally, alter the sodium figures on this recipe's nutrition facts.) Add 4 tablespoons of balsamic vinegar. Bring to a boil.

  9. Add to the stock the chicken thighs. (One may use other parts of chicken, of course; I prefer thighs with the bone-in and skin/fat removed, but white meat and/or boneless cuts may be used. This will alter the calorie content of the dish slightly.) Cook until chicken is 2/3 done.

  10. Add beans, lentils, wild rice and vegetables to the pot. Cook until chicken is completely done. Serve.

  11. * Optional: if you prefer a thicker soup, I suggest pureed, cooked (steamed or boiled) cauliflower; add to the soup before the last step (where beans/lentils/rice/veggies are added). Amount of cauliflower added depends on the degree of thickness you're trying to achieve.

Categories

Soup

Nutrition Facts
Serving Size 387.9g
Amount Per Serving
Calories
418
Calories from Fat
99
% Daily Value*
Total Fat
11.0g
17%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
60mg
20%
Sodium
692mg
29%
Potassium
1220mg
35%
Total Carbohydrates
41.3g
14%
Dietary Fiber
12.9g
52%
Sugars
3.8g
Protein
38.7g
Vitamin A 47% Vitamin C 9%
Calcium 9% Iron 32%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in dietary fiber
  • High in niacin
  • High in phosphorus
  • High in vitamin A
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