September 27, 2016
Sausage & Lentil Soup
Recipe

Sausage & Lentil Soup

by Berkeley Wellness  |  

Peppery lentils are a perfect partner for sausage—in this case turkey sausage, which has one-third the saturated fat of its pork counterpart. Not only are lentils high in flavor, fiber and folate, but they cook in only a half hour (versus a couple of hours for most other legumes).

This soup makes enough for 8 servings, so serve it to a crowd, or freeze it in 1- to 2-cup containers and have it on hand for a last minute meal.

Makes 8 servings

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

1 large onion, diced

4 cloves garlic, minced

3 carrots, halved lengthwise and thinly sliced crosswise

1 pound lentils

3 cans (14½ ounces each) no-salt-added stewed tomatoes, chopped with their juice

1 teaspoon salt

½ teaspoon pepper

¼ teaspoon allspice

4½ cups water

8 ounces hot Italian-style turkey sausage, casings removed, crumbled

Directions

1. In a nonstick Dutch oven or large saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring occasionally, until the onion is soft, about 7 minutes.

2. Stir in the carrots and cook, stirring occasionally, until the carrots are tender, about 4 minutes.

3. Add the lentils, stewed tomatoes, salt, pepper, allspice, and water, and bring to a boil. Reduce to a simmer, cover, and cook until the lentils are tender, about 30 minutes.

4. Add the sausage and simmer until cooked through, about 5 minutes.

Nutrition per serving: 306 calories, 3.5g total fat (0.7g saturated), 20mg cholesterol, 21g dietary fiber, 46g carbohydrate, 23g protein, 512mg sodium.

Good source of: beta carotene, fiber, folate, potassium, thiamin, vitamin B6, vitamin C, zinc.

Lentil & chicken soup: A different spin

Follow the directions for Lentil & Sausage Soup. In step 3, stir in 1 teaspoon grated orange zest and ¼ teaspoon minced rosemary. In step 4, omit the sausage and stir in ½ pound of skinless, boneless chicken thighs cut into bite-size pieces. Cook for 10 minutes instead of 5, or until the chicken is cooked through. Stir in ¼ cup chopped mint at serving time.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.