Spiced Lentil & Chicken Soup

A hearty yet gentle soup with red lentils, shredded chicken, warming spices, and a squeeze of lemon. Batch-cook friendly and freezes well.

320

Calories

30g

Protein

30g

Carbs

Fat

GLP-1 Tip

Soups remain one of the most tolerated foods on GLP-1 medications. This one has more substance than Phase 1 soups — the lentils provide a creamy base without being heavy.

Easy on stomachHigh ProteinGluten FreeDairy FreeMeal Prep FriendlyNausea friendlyGood for shot day

Ingredients

Serves 1 · 10 min prep · 25 min cook

5 ml olive oil
40 g onion, diced, 1/4 onion
40 g carrots, diced, 1 small
3 g cumin
2 g turmeric
2 g paprika, smoked
1 piece garlic, clove, minced
50 g lentils, dried red, rinsed
400 ml chicken broth

Allergens

Celery

Substitutions

Omit chicken for a vegetarian lentil soup (use vegetable stock, protein drops to ~15g). Add a swirl of Greek yogurt for creaminess.

This is not medical advice. Consult your prescribing physician about dietary changes. Nutritional values are estimates and may vary.

Method

1
Heat 1 tsp olive oil in a medium pot over medium heat. Dice 1/4 onion and 1 small carrot. Sauté for 3-4 minutes until softened.
~4 min
2
Add 1 tsp cumin, 1/2 tsp turmeric, 1/2 tsp smoked paprika, and 1 minced garlic clove. Stir for 30 seconds until fragrant.
~1 min
3
Add 50g dried red lentils (rinsed), 400ml chicken stock, and a pinch of salt. Bring to a boil, then reduce heat and simmer for 18-20 minutes until lentils are completely soft and breaking down.
~20 min
4
Shred 90g cooked chicken breast (use rotisserie or pre-cooked) and stir into the soup. Heat through for 2 minutes.
~2 min
5
Squeeze in juice of half a lemon, adjust seasoning, and serve. The soup will thicken as it sits — add water or stock to thin when reheating.
~1 min

Spiced Lentil & Chicken Soup

Ingredients

Allergens

Substitutions

Method

Chef Notes