Lentil and Kale Soup With Chicken Sausage Recipe

Posted by Valentine Belue on Thursday, August 8, 2024
Democracy Dies in Darknessclock45 minscourseMainStart CookingComment on this storyAdd to your saved recipesBy G. Daniela Galarza

Quick-cooking lentils form the body of this soup, which is further enriched by nutritious kale. Use brown or green dried lentils for the quickest cooking time; smaller French du Puy lentils will take longer to cook. Chicken sausage adds flavor but can be left out to make the soup vegan.

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Refrigerate for up to 4 days or freeze for up to 1 month.

From staff writer G. Daniela Galarza.

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Ingredients

measuring cup

Servings: 4-6 (makes 8 cups)

Directions

Time Icon Active: 20 mins| Total: 45 mins

  • Step 1

    In a large pot over medium-high heat, heat the olive oil until it shimmers. Add the sausage and cook, stirring occasionally, until it browns, about 4 minutes. Add the onions, carrots and a pinch of salt. Cook, stirring occasionally, until the onion turns translucent, about 4 minutes. Use a wooden spoon to scrape up any browned bits as the vegetables release their moisture. Stir in the tomato paste, garlic, bay leaf and dried oregano.

  • Step 2

    Add the broth or water, lentils, and another pinch of salt. Cover, increase the heat to high and bring to a boil. Partially uncover, and reduce the heat to maintain a lively simmer until the lentils are cooked and the flavors have melded, about 20 minutes. Taste to check that the lentils have fully cooked; if not, cook for 5 to 10 minutes more. Season with additional salt, if desired. Stir in the kale, allowing it to wilt, about 2 minutes. Season with a few grinds of freshly ground black pepper. Remove from the heat, ladle into bowls, sprinkle with the parsley, if using, and serve hot.

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    Nutritional Facts

    Per serving (1 1/3 cups)

    • Calories

      249

    • Fat

      9 g

    • Saturated Fat

      2 g

    • Carbohydrates

      28 g

    • Sodium

      320 mg

    • Cholesterol

      26 mg

    • Protein

      16 g

    • Fiber

      11 g

    • Sugar

      5 g

    This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.

    From staff writer G. Daniela Galarza.

    Tested by G. Daniela Galarza.

    Published January 25, 2023

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