Ingredients
- 1 Tbsp canola oil (15 mL)
- 2 cloves garlic, minced
- 1 medium onion, sliced
- 4 celery stalks, sliced
- 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
- 2 lbs cooked chicken, cubed (1 kg)
- 1 small zucchini, thinly sliced
- 1 cup frozen peas (250 mL)
- 1 small avocado, peeled and sliced
Directions
- In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
- 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.
Notes:
All of your favorite Mexican flavors mix together in this soup. ¡Muy delicioso!
Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups
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Nutritional Information Per Serving:
Calories: 250
Fat: 6 grams
Saturated Fat: 1.5 grams
Fiber: 5 grams
Sodium: 280 milligrams
Cholesterol: 75 milligrams
Protein: 33 grams
Carbohydrates: 14 grams
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.