Hearty Lentil and Sausage Soup - KNEP - Kentucky Nutrition Education Program

Recipes

Hearty Lentil and Sausage Soup

Servings:4Serving Size:2½ cupsRecipe Cost:$4.80Cost per Serving:$1.20

Winter will lose its grip on you after a bowl of this hearty soup!

Ingredients:

  • ¹⁄3 pound ground Italian sausage
  • 1 small onion, diced
  • 1 stalk of celery, diced
  • 2 large carrots, sliced
  • 1 teaspoon garlic, minced
  • 8 ounces dried lentils, sorted and rinsed
  • 1 (14.5 ounce) can diced, no-salt-added tomatoes
  • 1 (14.5 ounce) can low-sodium chicken broth
  • 4 cups water
  • 1 large bay leaf
  • 2 teaspoons Italian seasoning
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

Directions:

Stovetop directions:

  1. Place sausage in a large stock pot. Cook over medium heat until evenly browned. Drain excess fat in a colander.
  2. Return sausage to pot and add onion, celery, carrots and minced garlic.Sauté vegetables until tender.
  3. Stir in lentils and remaining ingredients.
  4. Bring to a boil. Reduce heat, cover and simmer for 45 minutes or until lentils are tender. Remove bay leaf before serving.

Slow cooker directions:

  1. Place sausage in a skillet on the stovetop. Cook over medium heat until evenly browned. Drain excess fat in a colander.
  2. In a 6 quart slow cooker, stir together all ingredients.
  3. Cover and cook on low for 8 hours. Remove bay leaf before serving.

Notes

Note: You can use any color lentils(one color or a variety) in this dish.

Source: Brooke Jenkins-Howard, Curriculum Coordinator for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 350 calories; 9g total fat; 3g saturated fat; 0g trans fat; 20mg cholesterol; 470mg sodium; 47g carbohydrate; 12g fiber; 8g sugar; 19g protein; 140% Daily Value of vitamin A; 35% Daily Value of vitamin C; 8% Daily Value of calcium; 25% Daily Value of iron