Greek · Lunch
Lentil Soup Bowl (High-Protein)
A Greek-style lentil soup bowl built around brown lentils simmered with tomato, carrot, celery and onion, then finished with crumbled feta, a soft-boiled egg and shredded chicken breast. Bright with lemon, oregano and olive oil, it delivers substantial protein and fibre in a single warming bowl.
$4
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
534Calories
52.3gProtein
19.8gFat
42.1gCarbs
8.3gSugar
15.6gFiber
1189mgSodium
330mgChol
6.4gSat Fat
1380mgPotassium
230mgCalcium
6.8mgIron
0.9mcgVitamin B12
22mgVitamin C
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Rinse the lentils in a sieve under cold water until clear. Dice the onion, carrot and celery; mince the garlic.
2
Warm the olive oil in a medium saucepan over medium heat and sweat the onion, carrot and celery for 5 minutes until softened. Stir in garlic, oregano and bay leaf, cooking 1 minute until fragrant.
3
Add the lentils, canned tomatoes and chicken stock to the pot, bring to a boil over high heat, then reduce to low and simmer 25 minutes until the lentils are tender and broth has thickened slightly.
4
Poach the egg in simmering water over medium heat for 6.5 minutes until soft-boiled, then transfer to cold water and peel. In a separate small pan, poach the chicken breast in barely simmering water over medium-low heat for 10 minutes until it reaches 165°F internally. Shred the chicken with two forks.
5
Plate
Ladle the soup into a bowl, stir in the shredded chicken and lemon juice, remove the bay leaf, season with salt and pepper, top with the halved egg and crumbled feta, drizzle with olive oil, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 300g300g brown lentils
- 160g160g chicken breast
- 22 large eggs
- 56g56g feta
- 120ga quarter of a 14.5 oz can canned tomatoes
- 60g60g onion
- 60g60g carrot
- 30g30g celery
- 4 cloves4 cloves garlic
- 360ml360ml chicken stock
- 28g28g olive oil, plus a drizzle to finish
- 2 tsp2 tsp dried oregano
- 22 bay leaf
- 11 lemon, one half juiced and one half cut into a wedge to serve
- salt and black pepper, to taste
