Description
At its core, Fiber-Maxxing Chicken and Lentil Stew is a modern, nutrient-dense spin on classic Mediterranean and Middle Eastern poultry stews. It blends tender, bite-sized chicken pieces with earthy brown or green lentils, aromatics, root vegetables, leafy greens, and a bold blend of antioxidant-rich spices.
Ingredients
Scale
- 500 g boneless, skinless chicken thighs or breast, cut into bite-sized pieces
- 1 cup (200 g) dry brown or green lentils, rinsed
- 1 large onion, diced
- 3–4 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 bell pepper, diced
- 1 can (400 g) diced tomatoes
- 1–1.2 L chicken or vegetable stock
- 2 cups spinach or chopped kale
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp turmeric
- ½ tsp black pepper
- 1 tsp dried thyme
- ½–1 tsp chili flakes, optional
- 1 bay leaf
- Salt, to taste
- 1 tbsp lemon juice
- Fresh coriander/parsley, for serving
Instructions
- Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, and bell pepper. Cook for 5–7 minutes until they begin to soften.
- Add garlic and spices: Stir in garlic, cumin, smoked paprika, turmeric, thyme, black pepper, and chili flakes. Cook for about 30 seconds.
- Build the stew: Add the chicken, lentils, diced tomatoes, bay leaf, and stock. Stir well.
- Simmer: Bring to a boil, then reduce to a gentle simmer. Cover partially and cook for 25–35 minutes, stirring occasionally, until the lentils are tender and the chicken is cooked through.
- Add greens: Stir in spinach or kale and cook for another 2–3 minutes.
- Finish: Remove the bay leaf. Add lemon juice and adjust salt and pepper to taste.
- Serve: Top with fresh coriander or parsley. For even more fiber, serve with a small portion of barley, brown rice, or whole-grain bread.
Notes
- Add chickpeas or black beans for more fiber and protein.
- Stir in spinach, kale, or cabbage for extra vegetables.
- Serve with brown rice, barley, or whole-grain bread.
- Top with ground flaxseed or chia seeds for an additional fiber boost.
- Finish with fresh lemon juice and coriander/parsley for freshness.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: International
Nutrition
- Serving Size: 1 bowl
- Calories: ~450 kcal
Keywords: High-fiber chicken lentil stew, healthy chicken and lentil soup, protein-packed lentil stew