Delicious, hearty and full of flavor,
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The Recipe
Browning Italian sausage along with onion and garlic creates a delicious foundation that enhances the flavors in this soup. This means a reduced cooking time without losing flavor. You will be amazed at how quickly the Kale wilts into the broth turning it a vibrant leafy green. This is a high protein meal in disguise as a light flavorful soup. Delicious weight loss in every bowl.
Equipment
Ingredients
16 oz. Italian Sausage
4 cup Kale
4 carrots
1 white onion
9 cup water
1 â…“ cup lentils
6 oz. tomato paste
2 tbsp white vinegar
1 tbsp brown sugar
2 tsp garlic powder
1 ¼ tsp garam masala
1 tsp thyme dried
½ tsp dill weed dried
½ tsp tarragon dried
1 pinch sea salt
1 pinch black pepper
Instructions
- Rinse 1 1/3 cups lentils well in cold running water. Do this until the water runs clear. Strain excess water from lentils and set aside. Remove the stems from the 4 cups Kale and set aside in 2 piles (Kale stems and Kale Leaves). Cut the 16 oz. Italian Sausage into slices, then halve them again. Fine dice the 4 carrots and 1 white onion.
- Place a large soup pot on a medium heat. Cook the sausage while stirring until browned, approx. 5 minutes. Add the kale stems, carrots (diced), and onion (diced). Gently sauté until soft and onion becomes translucent, approx. 5 minutes. Pour in the 9 cups water and the rinsed lentils; bring to a boil. Reduce heat to a simmer until lentils are tender, approx. 20 minutes.
- Add the 6 oz. tomato paste, 2 tbsp white vinegar, 1 tbsp brown sugar, 2 tsp garlic powder, 1 1/4 tsp garam masala, 1 tsp thyme, 1/2 tsp dill weed, 1/2 tsp tarragon, 1 pinch black pepper and 1 pinch sea salt into the pot. Stir well to incorporate. Return the soup to the boil. Once boiling reduce the heat and simmer, uncovered for 15 minutes. This allows the flavors to blend. Toss in kale leaves and let wilt, approx. 5 minutes.
- Ladle into a large soup bowl, or individual soup bowls and enjoy!
Notes
- Italian, chorizo or breakfast sausage, are all excellent protein choices but if you leave it out, it still makes a perfectly good vegetarian soup.
- Garam masala is an Indian spice. Some can be spicy, but it is usually aromatic rather than spicy. It adds a great depth of flavor to the soup. However you can leave it out if you wish.
YOUR RECIPE NOTES:
Nutrition
Calories: 479kcalCarbohydrates: 41gProtein: 24gFat: 25gSaturated Fat: 9gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gCholesterol: 57mgSodium: 841mgPotassium: 1114mgFiber: 16gSugar: 9gVitamin A: 8665IUVitamin C: 27mgCalcium: 118mgIron: 6mg
Did you try this recipe?We would love to see it. Mention @healthynatured or tag #healthynatured so we can all celebrate your brilliance!
