Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Lentil and Sausage Soup with Quinoa and Kale

on September 27, 2012

Oh my goodness this soup is AMAZING!  I literally just kind of made it up as I went along.  I couldn’t stop myself, I just kept adding more ingredients and it just kept getting better and better!

I think I have told you before how much I love soups, especially healthy ones.  This one is ridiculously healthy too.  With the kale, lentils and the quinoa, it’s packed with protein, fiber and lots of nutrients.

YUM.

And it tastes as amazing as it looks…

Ingredients

1 tablespoon grapeseed or olive oil

3 cloves garlic, diced

1 pound turkey sausage, casings removed, you can also use pork or chicken sausage (I used turkey sausage with red and green peppers inside)

1/2 cup carrots, diced

1/2 cup onion, diced

1/2 cup celery, diced

1 tablespoon basil, dried

1 tablespoon oregano, dried

1 teaspoon rosemary, dried

1/2 teaspoon thyme, dried

8 cups low sodium chicken broth (you can also use 6 cups broth and 2 cups water)

16 ounces dried lentils, rinsed

1 1/2 cups cooked quinoa

5 cups kale

Instructions

  1. Place oil and garlic in large pot or dutch oven.  Cook for 1-2 minutes until garlic softens.
  2. Add sausage and cook over medium-low heat until browned and no longer pink inside, about 5-8 minutes.  Break the sausage up into bit size pieces.
  3. Add diced vegetables and seasonings. Stir well and slowly add the broth, lentils and quinoa.  Turn heat to high and bring it to a boil.  Once boiling, cover the soup and reduce heat to low.  Simmer for 45-60 minutes until lentils become soft.  Add kale in the last 5-10 minutes.  Serve immediately.  Top with grated parmesan cheese if desired.

Nutrition Facts
Serving Size 1 bowl, makes 6-8 servings
Amount Per Serving
Calories 352
Total Fat 16.5g
Saturated Fat 4.6g
Trans Fat 0.1g
Cholesterol 38mg
Sodium 423mg
Total Carbohydrates 48.8g
Dietary Fiber 16.8g
Sugars 1.6g
Protein 26.9g

*Nutritional Information provided by http://www.caloriecount.com, not 100% guaranteed accurate

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