by Mia Rigden, board-certified nutritionist, classically trained chef
Every season has a hero recipe, and this is mine for fall. It’s warm, hearty, and comforting, but also full of fiber, protein, and a range of micronutrients to support optimal health. Adding more variety in your diet is a great way to cover your vitamin, mineral, and antioxidant bases. This soup contains a range of micronutrient-rich plants, including carrots, celery, onion, garlic, kale, and lentils.
Speaking of lentils, these legumes are an excellent source of fiber and plant-based protein. One cup of cooked lentils boasts 18 grams of protein and 16 grams of fiber, which is almost half of your daily need! This will help you stay fuller longer, and is an excellent food for improving digestion and gut health.
With this soup’s protein and fiber, it’s a great choice for maintaining healthy blood sugar levels. I try to eat meals like this as much as possible, and take my Lypo-Spheric® R-Alpha Lipoic Acid to support insulin sensitivity in tandem with blood sugar balancing meals, such a this one.
This soup is one of those wonderful dishes that tastes better as the week goes by and is super freezer friendly.
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium onion, diced
- 3 cloves are garlic, sliced
- 1 medium carrot, peeled and diced
- 3 celery stalks, sliced
- 1, 16-ounce can diced tomatoes
- 1 cup French lentils, rinsed and drained
- 4 cups chicken broth (bone broth is a great way to add more protein!)
- 1 bay leaf
- 1 bunch of kale, stems removed and leaves chopped
- ½ pound shredded chicken (does not need to be exact; you could also use rotisserie chicken or leftover turkey for this)
- Salt and pepper to taste
Directions
- Heat olive oil over medium heat in a medium or large dutch oven.
- Add the onion, garlic, carrots, and celery. Season with salt and sauté for about 3 minutes, or until fragrant.
- Add the diced tomatoes followed by the lentils, chicken broth, and bay leaf, and bring to a boil.
- Lower to a simmer and allow the soup to cook for 25 minutes until the lentils are tender. Then, add the kale and stir until wilted.
- Add the shredded chicken to the soup and stir. Season with salt and pepper to taste and serve.
Mia Rigden is a Los Angeles-based board certified nutritionist, trained chef, and the author of The Well Journal (2020) and Foodwise (2023), a comprehensive, encouraging guide to healthy eating with 100 original, nutritionally-balanced and flavor-enriching recipes. Learn more about working with Mia on her website, check out an online course, and follow on Instagram @mia_rigden for science-backed, practical nutrition advice.
