April 12, 2012

Sausage, Kale and Lentil Soup

This soup is really simple to make and packed with delicious flavor. I found the recipe on Martha Stewart and of course modified it to make it light. I found it to be really filling because of all the fiber from the kale and lentils and the protein from the sausage. One bowl was all I needed to be satisfied for the rest of the night. It is low in points, which makes it even more delicious!

This is the first time I have ever cooked kale myself. I've eaten it many times, but something about the stems and the huge leaves seemed daunting to me. I was really happy to find out that there was nothing daunting about working with kale. I plan on trying out other foods that I've been avoiding for similar reasons soon.

Sausage, Kale and Lentil Soup
Adapted from Martha Stewart

Makes 6 servings, serving size about 1.5 cups

2 teaspoons olive oil
3 mild Italian turkey sausages, casings removed
1 medium onion, diced
2 celery stalks, thinly sliced
1/2 cup dried lentils
6 cups fat free, low sodium chicken broth
1 bunch kale, stems removed and torn into pieces
2 tablespoons red wine vinegar
salt and pepper to taste

1. Heat oil in a Dutch oven or large heavy pot; add turkey and cook until the turkey is browned; add celery and onion and cook until they are soft, about 5 minutes.

2. Add lentils, chicken broth and 1/2 cup water and bring to a boil; reduce to a simmer, partially cover and let cook for about 25 minutes, or until the lentils and vegetables have softened.

3. Add kale and season with salt; return to a rapid simmer and cover until the kale wilts, about 5 minutes; remove the soup from the heat and add the vinegar; season with salt and pepper to taste.

Nutritional Information
Calories: 145
Fat: 5
Carbohydrates: 15
Fiber: 5
Protein: 13
Sodium: 845


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