We had a brief cool spell this week in Florida, so I made a warm, hearty soup for dinner. Lately I’ve been focusing on healthier meals — cutting back on simple white carbs and adding more complex carbohydrates and fiber — and this lentil, kale, and sausage soup fit perfectly.

Kale has become a favorite of mine for both flavor and nutrition. I used spicy turkey sausage to keep fat and calories lower, and added carrots, onions, and celery to build a rich, satisfying base. I used Tuscan (dinosaur) kale, but any kale variety will work well.

This soup freezes beautifully, so I often double the recipe and keep portions in the freezer for busy nights. I used small green lentils brought back from Umbria, but any small green lentil or French lentil will do. The soup is deeply flavorful on its own, but I like to finish bowls with a drizzle of extra virgin olive oil or freshly grated Parmesan cheese.

Lentil, Kale & Sausage Soup

Yield:
Serves 4

Prep Time:
20 minutes

Cook Time:
50 minutes

Total Time:
1 hour 10 minutes

Kale, lentils, and turkey sausage form a nutritious, comforting combination in this flavorful soup.

Ingredients

• 1 pound turkey sausage, hot or mild
• 2 teaspoons olive oil
• 1 medium onion, peeled and diced
• 2 celery stalks, diced
• 2 carrots, peeled and diced
• 2 cloves garlic, peeled and minced
• 1 chili pepper, minced (optional)
• 1/3 cup chopped fresh parsley
• 1 cup chopped tomatoes
• 4 cups homemade broth (chicken or vegetable)
• 2 cups water
• 1 3/4 cups lentils
• 1 bunch Tuscan kale, trimmed and chopped
• Salt and pepper, to taste

To Serve:

• Extra virgin olive oil
• Grated Parmesan cheese

Instructions

1. Remove the turkey sausage from its casings.
2. In a large stockpot, heat the oil. Add the sausage and cook over medium heat, breaking it up with a fork as it browns.
3. When the sausage is no longer pink, add the onions, celery, and carrots. Cook for about 5 minutes until the vegetables soften.
4. Add the garlic and the minced chili pepper, if using, and cook for another couple of minutes.
5. Season with salt and pepper.
6. Add the chopped tomatoes, parsley, broth, and water, then bring the mixture to a boil.
7. Reduce the heat, stir in the lentils and the chopped kale, and simmer over low heat until both the lentils and kale are tender, about 30 to 35 minutes.
8. Taste and adjust the seasoning as needed.
9. Serve warm in individual bowls, finishing each with a drizzle of extra virgin olive oil or a sprinkle of grated Parmesan if desired.

Nutrition Information:

Yield: 4
Serving Size: 2 cups

Amount Per Serving:
Calories: 556
Total Fat: 24g
Saturated Fat: 5g
Trans Fat: 1g
Unsaturated Fat: 15g
Cholesterol: 133mg
Sodium: 1465mg
Carbohydrates: 36g
Fiber: 10g
Sugar: 10g
Protein: 49g

Buon Appetito!
Deborah Mele