Chicken Soup Lentils / Lentil Chicken Soup with Black Beans & Saffron (recipe below)
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This soup is super easy to make. Just throw everything into the pot…it’s almost as easy as canned! Almost! 😉
Ingredients:
• 8 black peppercorns
• 5 parsley springs, chopped stems removed
• ½ tsp. thyme dried
• 2 garlic cloves, minced
• 6 cups of water
• ½ cup red lentils
• 1 ½ cups black beans, as per recipe on p.145 “The Bikini Model Cookbook” (ebook) or organic canned
• 2 cups yellow onion, chopped
• 2 cups mushrooms, chopped
• 1 cup carrots, chopped
• ½ tsp. saffron threads
• 3 medium tomatoes, chopped
• 1 lb. chicken breast, (whole breast intact)
• 1 cup spinach, chopped
• 1 tsp. Sea or iodized Salt
• 1 tsp. Fresh Ground Pepper
• Thai Red chili peppers, optional
Directions:
1. In a large soup pot add the peppercorns, parsley, thyme, garlic, water, lentils, black beans, onion, mushroom, carrot, saffron, tomatoes, and chicken breasts.
2. Bring to a boil. Reduce heat for 30 minutes.
3. Add the chopped spinach, salt and pepper. Cook for an additional 5 minutes on low heat.
4. Remove the full chicken breasts from the pot and place on a plate. With two forks shred the chicken into small stringy pieces. Place chicken back into the pot and stir in. Serve hot with chilies as garnish and extra parsley if you like.
This recipe can be used for a competition recipe up to 12 weeks out roughly. Talk to your coach (if you need help DM us on IG @cathleen_heffernan_ )
Makes 6 Servings: Serving Size approx. 1 1/2 cups
Calories Per Serving: 271, Protein: 27.1g, Carbohydrates: 33.7g, Fat: 2.9g
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Cathleen Heffernan
Coach at The Ultimate Physique
Author The Bikini Model Cookbook
Hi I’m Kathleen heeran author of the bikini model Cookbook today’s recipe is a chicken bean and lentil stew and I actually use the recipe from the chicken stock uh cuz you can use either chicken stock or water in this recipe you can find the chicken broth on my YouTube channel at Kathleen heffernon so make sure to
Subscribe and or you can find it in the Bikini Mall cookbook at the bikini mall cookbook. comom so this recipe is super simple all you have to do is pretty much throw just about everything into the pot bring it to a boil and then reduce heat
For 15 minutes simmer it and it’s pretty much ready to go so it’s just about as easy as canned soup when you really think about it you just throw it all in heat it up I’m ready to go to make this recipe we need one pound of chicken for
This recipe so this is a combination of an entire chicken so there’s a little bit of dark meat in here um the recipe calls for chicken breast and I have some chicken breast right here so I’m going to demonstrate how I I shred the chicken
So it looks like just it looks a lot like Mom’s homemade soup when it has the shredded chicken so we have one pound of chicken one and 1/2 cups of black beans you’re going to need a half a cup of red lentils 2 cups of yellow onions chopped
2 cups of mushrooms chopped you’re going to use five Springs of fresh parsley and I got this from my tower garden and you can use a little bit on top as well but we’re going to put it right into the soup you can use a half a teaspoon of
Dried thyme or you can use one whole tablespoon of fresh thyme and I got mine from the herb garden two garlic cloves chopped you need six cups of either water or chicken stock 1 cup of chopped carrots 1 cup of fresh spinach leaves three whole tomatoes chopped you’re also
Going to need 1/2 teaspoon of dried saffron and 1 teaspoon of sea salt and you’re going to need eight pepper corns to give it a little bit of spicy flavor so you can top the whole soup with some Thai Chili Peppers to make it a little a
Little bit more spicy and some more fresh parsley so I got some chilies over here in my herb garden under my tower garden I’m just going to grab a couple here cuz I’m going to chop them a little bit later so I have a big uh pot right
Here and you’re going to turn it up to high heat CU we pretty much just need to bring it to a boil and I’m going to put my chicken stock in first so the nice thing about using chicken stock is that often times when you make a soup people want to put
Oil and then stir fry everything but you can get rid of all that fat by just using stock and boiling everything soz it comes out tasting very similar anyways so if you’re using the chicken stock from my recipe make sure that you skim the fat off of your broth before
Putting it into the pot so in goes the chicken if I don’t use the meat from the leftover chicken stock I’ll use a whole chicken breast in my recipy and I’ll show you how to tear that up once it’s all cooked through all right I’m going
To keep my chilies for later all right all right so pretty much everything goes in here at this time so I save the spinach for the end just because we don’t want it to get too wilty so I’m going to cover this now and I’m going to let it come to a
Boil and then we’ll reduce the heat for 15 minutes and then it’ll pretty much be ready all right I’m going to give this a stir now that it’s up to a boil make sure nothing’s sticking to the bottom of the pan turn that down to
Low all right so I’m going to keep that on low heat for 15 minutes now that this has been simmering for 15 minutes I’m ready to put the spinach the sea salt and pepper in so going to just throw that in there let it Wilt
Away and I got my chilies on there still one teaspoon of salt and if you want a little less sodium then just use less salt and I’m going to need some more fresh ground pepper so I need one whole teaspoon of of ground pepper so you can
Either use fresh ground pepper or you can use pre ground pepper I like a lot of pepper gives it a lot more spice but if you don’t like it too spicy then just use half or quarter the amount of pepper it’s totally up to you all right that looks about
Right all right I am actually going to pull out that one chicken breast to show you how to shred it all right so we got one little chicken breast here I just kind of rip it apart with my Fork there’s no real strategy here you just
Kind of rip it apart and uh I like to get it as thin as possible the chicken starts to look very string like when you shred it with the fork now if you want you can also add a couple of extra chicken bones that you got from the chicken stock I saved a
Couple of Bones from my stock just to add to the soup so it really gets that chicken broth flavor I find that adding bones to the stew generally makes it taste a lot more hearty but some people are freaked out by bones but uh the bone marrow is
Really good for you and there’s all sorts of health benefits to using the bones so I’m going to put that in here is my chicken bones I have a couple of things left over from my soup uh or sorry from my chicken stock so I have a couple bones here that
I saved just to give my soup a little bit more flavor and some people may be really creeped out by this but trust me it’s going to make it so much more flavorful so I’m going to throw those into the soup or into the stew and we’ll just let that cook
Together all right so here you have it for meal prep Mondays you have six servings and there’s only about two 270 calories per serving thanks so much for watching and follow my YouTube channel subscribe to my YouTube channel at Kathleen hefferin and this is actually a brand new recipe for my new recipe
Updates from the bikini model cookbook and you can check that out at the bikini model cookbook. comom thanks for watching