French Lentil Soup (Vegetarian or with Chicken)

This French Lentil Soup is loaded with great nutrition, but it's also bursting with fabulous flavor. Keep it vegetarian or add bites of super tender chicken!

This French Lentil Soup has been gracing our table for the past few weeks as I've been tinkering with the recipe. It makes a wonderful casual dinner on a chilly or damp evening with a loaf of warm crusty Brioche Bread or a basket of our No-Knead Potato Rolls. It also rewarms so well that it's great for quick lunches on the run or for taking to school or work.

Lentils, the facts

If you haven't incorporated lentils into your everyday menus, you're missing out. Lentils are a great pantry staple to keep on hand. To me, they're are like a blank culinary pallet. On their own, they're a little bland and boring but they can take on a zillion different flavor profiles and they pair well with so many other ingredients as you'll see in this French Lentil Soup recipe.

They're also SUPER healthy and rich in many important nutrients. Lentils are members of the legume family and are considered a superfood. When you start looking into their nutritional benefits you can see why. Here are some reasons for why it's great to include lentils in your diet according to Medical News Today:

• Heart health
  • Lentils are a plentiful source of fiber, folic acid, and potassium, all of which support heart health.
  • According to the American Heart Association (AHA), the fiber in lentils can reduce low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol.
  • Lentils add essential vitamins, minerals, and fiber to the diet. They also provide protein and are an excellent replacement for meat in meals. Studies have found that the potassium, calcium, and magnesium in lentils can help decrease blood pressure naturally.
  • Consuming a diet with lots of high-fiber foods, such as lentils, decreases the risk of heart disease.
• Cancer
  • Lentils provide selenium an essential trace mineral that is thought to decrease the rate of tumor growth by boosting a person's immune response to infection by stimulating the production of T cells. T cells kill disease. Selenium is also thought to reduce rates of colorectal, prostate, lung, bladder, skin, esophageal, and gastric cancers.
  • Lentils are high in fiber which is thought to be linked to a lowered risk of colorectal cancer.
• Fighting fatigue
  • Lentils are a particularly good source of iron. An iron deficiency is a common cause of fatigue. Not getting enough iron in the diet can affect how efficiently the body uses energy.
• Digestion, regularity, and satiety
  • The high fiber content in lentils also helps keep the digestive tract healthy, which in turn, prevents constipation and promotes regular bowel movements.
  • The fiber in our diet helps to increase the feeling of fullness which can reduce a person's overall calorie intake resulting in weight loss.
  • Adequate fiber intake serves also as an important factor in weight loss by functioning as a “bulking agent” in the digestive system.

What are French lentils?

There are lots of different types of lentils and they all perform a little differently. We're using French lentils in this soup but here's a brief summary of lentils in general, borrowed from Bon Appétit:

• Red lentils are commonly found in Indian curry dishes like this Butternut Red Lentil Dal. Red lentils cook quickly and also break down quickly.
• Brown and green lentils are probably the most common. They're bigger than their brothers and sisters with a round, flat shape. They cook quickly and tend to split and fall apart when they are cooked through, thickening and lending a mild, earthy flavor to soups, stews and dips.
• Black lentils are small and spherical with a thick skin so they stay intact when cooked. They're great in salads and soups like this New York Times Italian Black Lentil Soup.
• French lentils, which we use in this French Lentil Soup are a miniature variety of green lentils. They're small and fairly thick-skinned which allows them to retain their shape extremely well when cooked, making the perfect choice for salads as well as lots of soups, when you’d rather the lentils in the pot not turn to mush. They also pair nicely with fish, pork and chicken in main dishes. They have a mild pleasant flavor (slightly nutty and a bit peppery) and are speckled with a greenish-bluish-greyish hue. The "crème de la crème" of French Lentils are called Puy Lentils, or Lentilles du Puy. They're grown in the mountain plateau, Puy, region of central France, which has volcanic soil, supposedly yielding a more peppery, flinty flavor. I've used both regular French lentils and Puy French lentils and honestly couldn't tell much difference.

Flavor boosters

What makes this French Lentil Soup souper super delicious? Well, it's not just one thing but rather a whole conglomeration of fabulous flavor boosters, most of which you'll find in your pantry or cupboard. Here's the rundown:

• Olive oil and butter to start with - I love using a combination of olive oil and butter to start this French Lentil soup because each adds its own delicious flavor.
• Onion and shallot - most soup recipes start out with a chopped onion and a few cloves of garlic which creates a wonderful flavor foundation. We also include 2 shallots in this recipe. Shallots are a popular ingredient in French cooking. They have a flavor profile that is similar to an onion/garlic combination but not as harsh. They add a "fine" flavor to soups, sauces and salad dressing. They also have a staggering array of health benefits which you can read about here. You'll find shallots in the produce department in the same area as onions and potatoes.
• Flavorful herbs and spices - ground coriander (the seed of the cilantro plant but with a totally different flavor profile), smoked paprika (adds a touch of sweet and smoky flavors), cumin, dry thyme and dry oregano. These herbs and spices are "bloomed" (sautéd) in the oil/butter combination which helps bring out the flavor. These are all condiments you can keep right in your cupboard and they're common spices that we love to use, here at The Café. So if you follow us, they definitely will be used on a frequent basis.
• Fire-roasted diced tomatoes OR fire-roasted crushed tomatoes. Fire-roasted tomatoes are simply tomatoes that are roasted over a flame or fire before they are diced and canned. The roasting brings out the sweetness of the tomatoes and a bit of smokiness. You'll notice a deeper red color and bits of char when you open the can which gives soups and sauce a beautiful, vibrant hue.
• Roasted red peppers - like the tomatoes listed above, roasted red peppers are red peppers that are roasted over a flame creating again, a bit of smokiness and a lovely char. Look for roasted red peppers with a deep red color. You'll find them either in the condiment section of the grocery store with olives and pickles or in the vegetable aisle.
• Bay leaves - I love using bay leaves in soups and sauces as they add another mild layer of flavor but more importantly, they seem to enhance the overall flavor.
• Brown sugar - Sugar in soup? Yep! It won't make the soup overly sweet but just seems to balance out the acid in the tomatoes and round out the other flavors.
• Apple Cider vinegar - again, a small splash of vinegar in soups and sauces helps to balance the other flavors.
• Fresh rosemary - added at the end, fresh rosemary makes this soup "come alive"!

A bit of Asian magic

Although this soup is delicious as a vegetarian entrée, I love to add tender pieces of chicken breast. However, as we all know, chicken breast isn't known to be tender and often gets dry or rubbery when cooked. To prevent dry chicken, I like to employ an old trick often used in Asian restaurants called "velveting".

I admit, the velveting technique sounds a little strange at first, but trust me, IT WORKS! You simply combine an egg white, a few teaspoons of cornstarch and a small splash of both vinegar and olive oil. Add the thinly sliced chicken (tenders in this case) and let the mixture sit while the soup cooks. At the very end, while the soup is still simmering, rinse the chicken lightly and drain then add it to the simmering pot. Cover the pot and TURN OFF THE HEAT and set a timer for 8 minutes. Then uncover and enjoy. I promise, the hot soup will cook the chicken to perfection!

Chopping made easy!

As I mentioned earlier, there are lots of healthy veggies in this French Lentil Soup and they're all chopped fairly small, which could be rather time-consuming if you chop them all by hand. But no worries! Being a bit lazy, I discovered a fabulous little chopping tool a number of years ago that has become a rock star in my kitchen.

It's my Vidalia Chop Wizard and it truly is a wizard at making quick work out of a pile of veggies. This is NOT a sponsored post, I just love this little gadget as it saves me so much time. My daughter-in-law Lindsay created a video to show you how this wonderful chopper works:

In this French Lentil Soup, the only veggies I don't use it for are the roasted red peppers as they're too soft, but they're also super easy to chop with a large chef knife.

I just enjoyed a bowl of this French Lentil Soup for breakfast. I guess you could call it brunch as it's already half way through the morning. But it's so delicious, so healthy and so satisfying that I can honestly eat it any time of day and it reheats so nicely. I think you're going to love it too so, put lentils on your shopping list along with any other ingredients you might not have and make a pot of this wonderful soup! You (and your family/friends) wil be thanking yourself again and again!

Café Tips for making this French Lentil Soup

• This soup recipe makes a large pot (14 cups) but it reheats like you just made it and it also freezes well. What a treat to pull out a container for a delicious, healthy meal on a busy day!
• It would also be a wonderful meal to give to a friend in need, a new mom or anyone else who needs a little TLC. Pair it with a loaf of bread or some delicious rolls and perhaps a little sweet treat to make someone's day!
• You'll need a large Dutch oven or soup pot to make this French Lentil Soup. I love my Staub Dutch oven. I've used it for several years and it still looks like new.
• Don't be tempted to cook the chicken longer than directed in the recipe to ensure tender results.
• This recipe calls for fire-roasted tomatoes OR fire-roasted crushed tomatoes. I love the fire-roasted tomatoes from Aldi and the fire-roasted crushed tomatoes from Trader Joe's.

Thought for the  day:

John bore witness about Him, and cried out,
"This was He of whom I said,
‘He who comes after me ranks before me,
because He was before me."
 For from His fullness,
we have all received, grace upon grace.
For the law was given through Moses;
grace and truth came through Jesus Christ.
John 1:15-17

What we're listening to for inspiration:

Amazing Grace

If you enjoy this recipe, please come back and leave a star rating and review! It’s so helpful to other readers to hear your results, adaptations, and ideas for variations.

See Café Tips above in the post for more detailed instructions and tips to ensure success.

If you prefer to use Metric measurements there is a button in each of our recipes, right above the word “Instructions”. Just click that button to toggle to grams, milliliters, etc. If you ever come across one of our recipes that doesn't have the Metric conversion (some of the older recipes may not), feel free to leave a comment and I will add it.

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French Lentil Soup (Vegetarian or with Chicken)

This French Lentil Soup is loaded with great nutrition but it's also bursting with fabulous flavor. Keep it vegetarian or add bites of super tender chicken!

Author: Chris Scheuer

Course: Main, Soup

Cuisine: French, French-American

Keyword: French Lentil Soup

Prep Time: 25 mins

Cook Time: 45 mins

Total Time: 1 hr 10 mins

Servings: 14 servings

Calories: 177 kcal

Ingredients

For the soup:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons butter (I use salted butter)
• 1 medium sweet yellow onion diced small
• 2 medium shallots finely diced
• 4 medium cloves garlic finely minced
• 2 teaspoons ground coriander
• 1 ½ teaspoons smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried thyme
• 1 teaspoon dry oregano
• 28 ounces fire roasted tomatoes OR fire-roasted crushed tomatoes
• 4 cups low sodium chicken broth maybe a bit more at the end
• 8 ounces roasted red peppers drained and finely chopped
• 8 ounces carrots 3-4 medium carrots, diced small
• 1 cup French lentils rinsed
• 2 medium bay leaves
• 1 ½ tablespoons brown sugar
• 2 teaspoons kosher salt
• ½ teaspoon black pepper
• 2 teaspoons apple cider vinegar
• 4 teaspoons finely chopped fresh rosemary or thyme or 2 teaspoons of each

For the chicken:

• 1 pound chicken tenders
• 1 egg white from large egg
• 2 teaspoons cornstarch
• 1 teaspoon vinegar any kind - I use apple cider vinegar
• 1 teaspoon extra virgin olive oil

US Customary - Metric

Instructions

For the soup:

1. Heat a large soup pot or Dutch oven over medium heat. Add the oil and butter. When the butter is melted and sizzling a bit, add the onion and shallots. Cook for 8-10 minutes until the veggies are softened and starting to turn a little golden.

2. Add the garlic, coriander, smoked paprika, cumin, thyme and oregano. Sir well to combine then cook for an additional 2 minutes to bloom the spices and soften the garlic.

3. Add the broth, roasted red peppers, fire roasted tomatoes (or crushed tomatoes), carrots, lentils, bay leaves, brown sugar, salt and pepper. Bring the mixture to a boil then reduce to a steady simmer and cover. Cook covered for 40-50 minutes or until the lentils are softened.

4. If you'd like a little thinner soup, add a bit more broth then taste and add more salt and pepper, if needed. If using chicken, proceed with the instructions below while the soup is cooking. If not, you're done!

For the chicken:

1. While the soup is cooking prepare the chicken. Combine the egg white, cornstarch, vinegar and oil in a medium-size bowl. Set aside. Slice the chicken thinly, in about ¼ inch slices, discarding any tendons as you go. (If your chicken tenders are large, cut them in half, lenthwise before slicing thinly.)

2. Add the sliced chicken to the bowl with the egg white mixture and stir well to combine and coat the chicken. Set aside (it should sit for 20-30 minutes). Do not refrigerate.

3. When the soup is finished, place the chicken in a strainer and rinse lightly with clear water. Tap the strainer in the sink a few times to remove any excess water.

4. If the soup is not simmering steadily, raise the heat to bring it to a steady simmer. Add the chicken and quickly stir to separate the chicken pieces. Cover the pot and turn off the heat, leaving the pot on the burner. Allow the covered pot to sit for 8 minutes then uncover and serve.

5. This soup keeps well in the refrigerator for 3-5 days and reheats nicely in the microwave or on the stovetop. It also freezes well.

Recipe Notes

See Café Tips above in the post for more detailed instructions and tips to ensure success.

If you prefer to use Metric measurements there is a button in each of our recipes, right above the word “Instructions”. Just click that button to toggle to grams, milliliters, etc. If you ever come across one of our recipes that doesn't have the Metric conversion (some of the older recipes may not), feel free to leave a comment and I will add it.

Nutrition facts per serving (1cup)

Calories 177kcal

Fat 5g

Saturated fat 2g

Trans fat 0.1g

Polyunsaturated fat 1g

Monounsaturated fat 3g

Cholesterol 25mg

Sodium 646mg

Potassium 315mg

Carbohydrates 18g

Fiber 6g

Sugar 5g

Protein 13g

Vitamin A 3192%

Vitamin C 12%

Calcium 58%

Iron 2%