Lentil, Kale & Sausage Soup
There is nothing more enjoyable than a hearty bowl of soup for dinner when the weather is cool and I am craving comfort food. I am on a bit of a health kick lately and am trying to limit my white (simple) carbs and increase my intake of healthier (complex) carbs and fiber. This soup fits the bill completely, as it is rich in both complex carbs and fiber. I am particularly enamored of kale lately, both for its delicious flavor as well as its nutrional value, and have been preparing it in a variety of ways. I also used a spicy turkey sausage to reduce the fat calories in this soup in place of pork sausage, added carrots, onions, and celery and ended up with a delicious bowl of soup that was filling enough to be a complete meal along with a nice mixed salad. I used Tuscan kale, also known as dinosaur kale in my soup, but feel free to use any variety of kale you prefer. This soup freezes well, so I often double the recipe so I know I’ll have a few prepared meals waiting in my freezer when needed. I had a bag of my favorite lentils from Casteluccio that I brought back from Umbria that I used in this soup, but any small green lentil will work fine. This soup is full of flavor and really needs no garnish, but I like to serve it with a little drizzle of our extra virgin olive oil or some freshly grated Parmesan cheese.
- Lentils are a great source of fat-free protein, and are rich in folate, B vitamins, fiber, and iron.
- Along with it’s other members of the Brassica family, this low calorie green provides an excellent source of vitamins A, C, Carotenoids, along with a decent amount of fiber, iron, and calcium. The amount of vitamin K, important for blood clotting, in kale is far superior to that found in broccoli, spinach, and Swiss chard.
- Turkey sausage replaces the traditional pork sausage in this recipe giving the soup all the flavor with many less calories from fat.
Lentil, Kale & Sausage Soup
A hearty bowl of soup the whole family will love.
Yield: Serves 6
Prep Time: 20 mins
Cook Time: 45 mins
Ingredients:
1 Pound Turkey Sausage, Either Hot or Mild
2 Teaspoons Olive Oil
1 Medium Onion, Peeled And Diced
2 Celery Stalks, Diced
2 Carrots, Peeled & Diced
2 Cloves Garlic, Peeled & Minced
1 Chili Pepper, Minced (Optional)
1/3 Cup Chopped Fresh Parsley
1 Cup Chopped Tomatoes
4 Cups Homemade Broth (Either Chicken or Vegetable)
2 Cups Water
1 3/4 Cups Lentils
1 Bunch Tuscan Kale, Trimmed And Chopped
Salt & Pepper
To Serve:
Extra Virgin Olive Oil
Grated Parmesan Cheese
Directions:
Instructions
Remove the turkey sausage meat from its casings.
In a large stock pot, heat the oil, and add the sausage meat, and cook over medium heat breaking it up with a fork as it cooks.
Cook until it is no longer pink, and then add the onions, celery, and carrots, and cook for 5 minutes.
Add the garlic and chili pepper if using and cook another couple of minutes, and season with salt and pepper.
Add the chopped tomatoes, parsley, chicken broth, and water and bring to a boil.
Reduce the heat and add the kale and lentils, and cook over low heat until both the kale and lentils are tender, about 30 to 35 minutes.
Taste, and adjust seasonings as needed.
Serve warm in individual bowls with garnish of choice.
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