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French Lentil Soup (Vegetarian or with Chicken)
5 from 10 votes

French Lentil Soup (Vegetarian or with Chicken)

This French Lentil Soup is loaded with great nutrition but it's also bursting with fabulous flavor. Keep it vegetarian or add bites of super tender chicken!

Prep Time
25 mins
Cook Time
45 mins
Total Time
1 hr 10 mins
Servings: 14 servings
Calories: 177 kcal
Course: Main Course, Soup
Cuisine: French, French-American Fusion

Ingredients

For the soup:
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons butter (I use salted butter)
  • 1 medium yellow onion diced small, sweet
  • 2 medium shallots finely diced
  • 4 medium garlic finely minced, number missing
  • 2 teaspoons ground coriander
  • 1 ½ teaspoons smoked paprika
  • 1 teaspoon cumin ground
  • 1 teaspoon thyme dried
  • 1 teaspoon oregano dry
  • 28 ounces fire roasted tomatoes OR fire-roasted crushed tomatoes
  • 4 cups chicken broth maybe a bit more at the end, low sodium
  • 8 ounces red bell pepper drained and finely chopped, roasted
  • 8 ounces carrot 3-4 medium carrots, diced small
  • 1 cup French lentils rinsed
  • 2 medium bay leaf
  • 1 ½ tablespoons brown sugar
  • 2 teaspoons apple cider vinegar
  • 2 teaspoons kosher salt
  • ½ teaspoon black pepper
  • 4 teaspoons rosemary or 2 teaspoons of each plus more for garnish, finely chopped fresh or thyme
For the chicken:
  • 1 pound chicken tenderloin
  • 1 egg from large egg, white
  • 2 teaspoons cornstarch
  • 1 teaspoon vinegar any kind - I use apple cider vinegar
  • 1 teaspoon extra virgin olive oil

Instructions

For the soup:
    Cup of Yum
  1. Heat a large soup pot or Dutch oven over medium heat. Add the oil and butter. When the butter is melted and sizzling a bit, add the onion and shallots. Cook for 8-10 minutes until the veggies are softened and starting to turn a little golden.
  2. Add the garlic, coriander, smoked paprika, cumin, thyme and oregano. Sir well to combine then cook for an additional 2 minutes to bloom the spices and soften the garlic.
  3. Add the broth, roasted red peppers, fire-roasted tomatoes (or crushed tomatoes), carrots, lentils, bay leaves, brown sugar, vinegar salt and pepper. Bring the mixture to a boil then reduce to a steady simmer and cover. Cook covered for 40-50 minutes or until the lentils are softened.
  4. If you'd like a little thinner soup, add a bit more broth then taste and add more salt and pepper, if needed. If using chicken, proceed with the instructions below while the soup is cooking. If not, you're done!
For the chicken:
  1. While the soup is cooking prepare the chicken. Combine the egg white, cornstarch, vinegar and oil in a medium-size bowl. Set aside. Slice the chicken thinly, in about ¼ inch slices, discarding any tendons as you go. (If your chicken tenders are large, cut them in half, lenthwise before slicing thinly.)
  2. Add the sliced chicken to the bowl with the egg white mixture and stir well to combine and coat the chicken. Set aside (it should sit for 20-30 minutes). Do not refrigerate.
  3. When the soup is finished, place the chicken in a strainer and rinse lightly with clear water. Tap the strainer in the sink a few times to remove any excess water.
  4. If the soup is not simmering steadily, raise the heat to bring it to a steady simmer. Add the chicken and quickly stir to separate the chicken pieces. Cover the pot and turn off the heat, leaving the pot on the burner. Allow the covered pot to sit for 8 minutes then uncover and add the fresh herbs. Garnish with more fresh herbs when serving, if desired.
  5. This soup keeps well in the refrigerator for 3-5 days and reheats nicely in the microwave or on the stovetop. It also freezes well.

Notes

  • See Café Tips above in the post for more detailed instructions and tips to ensure success.
  • If you prefer to use Metric measurements there is a button in each of our recipes, right above the word “Instructions”. Just click that button to toggle to grams, milliliters, etc. If you ever come across one of our recipes that doesn't have the Metric conversion (some of the older recipes may not), feel free to leave a comment and I will add it.

Nutrition Information

Serving 1cup Calories 177kcal (9%) Carbohydrates 18g (6%) Protein 13g (26%) Fat 5g (8%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 3g (15%) Trans Fat 0.1g (5%) Cholesterol 25mg (8%) Sodium 646mg (27%) Potassium 315mg (7%) Fiber 6g (24%) Sugar 5g (10%) Vitamin A 3192IU (64%) Vitamin C 12mg (13%) Calcium 58mg (6%) Iron 2mg (11%)

Nutrition Facts

Serving: 14 servings

Amount Per Serving

Calories 177

% Daily Value*

Serving 1cup
Calories 177kcal 9%
Carbohydrates 18g 6%
Protein 13g 26%
Fat 5g 8%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Trans Fat 0.1g 5%
Cholesterol 25mg 8%
Sodium 646mg 27%
Potassium 315mg 7%
Fiber 6g 24%
Sugar 5g 10%
Vitamin A 3192IU 64%
Vitamin C 12mg 13%
Calcium 58mg 6%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.