Chicken Soup Mexicana
Ingredients
- 1 Tbsp canola oil 15 mL
- 2 cloves garlic, minced
- 1 medium onion, sliced (about 1 cup/250 mL)
- 4 celery stalks, sliced (about 1 cup/250 mL)
- 1/8 tsp ground black pepper 0.5 mL
- 2 tsp cumin 10 mL
- 1 tsp red pepper flakes 5 mL
- 8 cups low-sodium chicken stock 2 L
- 2/3 cup lentils 150 mL
- 1 can (19 oz) tomatoes, chopped 540 mL
- 3 medium carrots, thinly sliced (about 1 cup/ 250 mL)
- 2 lbs cooked chicken, cubed 1 kg (about 7 cups/1.75 L)
- 1 small zucchini, thinly sliced (about 1/3 cup/75 mL)
- 1 cup frozen peas 250 mL
- 1 small avocado, peeled and sliced (about 1/2 cup/125 mL)
Instructions
- 1. In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
- 2. Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender. Add chicken, zucchini and peas. Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
- Preparation time: 10 minutes
- Cook time: 50 minutes
- Total time: 60 minutes
Yield
10 servings.
serving size
2 cups (500 mL).
nutritional analysis
Per Serving
| Calories | 270 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Cholesterol | 75 mg |
| Carbohydrates | 17 g |
| Fiber | 6 g |
| Sugars | 5 g |
| Protein | 35 g |
| Sodium | 170 mg |
| Potassium | 571 mg |
