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
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
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.
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.