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Bowl of golden chicken and lentil soup with carrots, spinach and lemon wedge
DinnerGluten-freeDairy-free

Chicken & Lentil Soup

The soup equivalent of a warm hug: tender chicken, creamy red lentils, sweet carrots and wilted spinach in a lemony broth. 28g protein per bowl.

28g Protein4mg Iron10g Fiber992mg Potassium
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Prep15 min
Cook30 min
Calories284 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

4 steps · about 45 minutes total

  1. Soften the aromatics

    Heat the oil in a large pot over medium heat. Cook onion, carrot and celery with a pinch of salt for 6–8 minutes until soft and sweet. Stir in garlic, cumin and turmeric for 1 minute until fragrant.

  2. Simmer

    Add the lentils, stock and chicken pieces. Bring to a boil, skim any foam, then reduce to a gentle simmer. Cook 20–25 minutes until the lentils have melted into the broth and the chicken is cooked through and tender.

  3. Finish green and bright

    Stir in the spinach and let it wilt, about 2 minutes. Off the heat, stir in the lemon juice. Taste carefully for salt — stock varies wildly — and add plenty of black pepper.

  4. Serve

    Ladle into deep bowls with extra lemon wedges and crusty bread for dunking. It thickens as it sits; loosen leftovers with a splash of water when reheating.

Why this helps

Recovery food with real nutrition

Chicken breast brings lean, complete protein for muscle repair, while red lentils quietly add iron, folate and fiber to every spoonful. The lemon juice at the end is strategic, not decorative — vitamin C in the same meal helps your body absorb the lentils’ iron.

All about ProteinAll about IronAll about FiberAll about Potassium

Nutrition facts

per serving · % DV
  • Calories 284 kcal14%
  • Protein 28g56%
  • Total Carbohydrate 27g10%
  • Dietary Fiber 10g36%
  • Total Sugars 3g6%
  • Total Fat 7g9%
  • Sodium 123mg5%

Vitamins & minerals

  • Iron 4.3mg24%
  • Calcium 78mg6%
  • Magnesium 89mg21%
  • Potassium 992mg21%
  • Vitamin C 17mg19%
  • Folate 246mcg62%
  • Zinc 2.1mg19%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Can I use chicken thighs?
Yes — they stay even more tender. Use boneless skinless thighs and add 5 minutes to the simmer. The soup gains a little richness.
Do I need to soak red lentils?
No. Red lentils cook in 20 minutes with no soaking, which is exactly why this soup works on a weeknight.
Can I make it vegetarian?
Swap the chicken for a can of chickpeas and use vegetable stock. You lose some protein but keep the iron and fiber.
Why did my soup get so thick?
Red lentils absorb a lot of liquid and keep absorbing as it sits. That is normal — thin with water or stock when reheating and it returns to perfect.
Can I freeze it?
Yes, up to 3 months. Freeze before adding the spinach for the best texture, and wilt fresh spinach in when reheating.
How do I keep the chicken from going dry?
Cut the pieces evenly, keep the simmer gentle rather than a rolling boil, and do not cook past the point where the lentils are done.
Is this good when sick?
It is exactly what you want: hydrating broth, easy-to-digest protein, and the turmeric, garlic and lemon do not hurt either.
Can I use a slow cooker?
Yes. Combine everything except spinach and lemon in the slow cooker; cook 6 hours on low or 3 on high, then stir in spinach and lemon at the end.

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