Lentil Soup with Kale and Sausage

sausage, kale and lentil soup

Our content is reader-supported. When you buy through links in our posts we may earn a small commission at no additional cost to you. We do not accept money for reviews. Learn More

Lentil Soup with Kale and Sausage

avatar for holisticjbHolisticJB
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.
5
Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Course Appetizers, Mains, Soups
Cuisine American, Italian
Servings 6 people
Calories 429 kcal

Equipment

Ingredients
  

  • italian sausage1 lb. Italian Sausage
  • kale4 cups Kale
  • carrots4 carrots
  • white onion1 white onion
  • water9 cups water
  • lentils1 ⅓ cups lentils
  • tomato paste6 oz. tomato paste
  • white vinegar2 tbsp white vinegar
  • light brown sugar1 tbsp brown sugar
  • garlic powder2 tsp garlic powder
  • garam masala1 ¼ tsp garam masala
  • thyme1 tsp thyme dried
  • dill½ tsp dill weed dried
  • tarragon½ tsp tarragon dried
  • sea salt1 pinch sea salt
  • black pepper1 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 1 lb. Italian Sausage into slices, then halve them again. Fine dice the 4 carrots and 1 white onion.
    1 lb. Italian Sausage, 4 cups Kale, 4 carrots, 1 1/3 cups lentils, 1 white onion
    wash lentils and prepare kale
  • 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.
    9 cups water
    cook lentils and vegetables
  • 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.
    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 sea salt, 1 pinch black pepper
    sausage, kale and lentil soup
  • Ladle into a large soup bowl, or individual soup bowls and enjoy!
    sausage, kale and lentil soup

Notes

  1. Italian, chorizo or breakfast sausage, are all excellent protein choices but if you leave it out, it still makes a perfectly good vegetarian soup.
  2. 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.

Nutrition

Calories: 429kcalCarbohydrates: 50gProtein: 26gFat: 16gSaturated Fat: 5gCholesterol: 30mgSodium: 956mgPotassium: 1375mgFiber: 18gSugar: 10gVitamin C: 102mgCalcium: 187mgIron: 7mg
Keyword lentil soup
Did you try this recipe?We would love to see it. Mention @healthynatured or tag #healthynatured so we can all celebrate your brilliance!
Photo of author
Author
HolisticJB
Educator and International Leadership Consultant with over 20 years experience, and still loving it! Qualified and Licensed Reiki Master Teacher, Hypnotherapist and Chakra Energy Health Body Worker. A traveler, a foodie and a knowledge seeker with a passion for all things healthy, herbal and energy holistic!

Leave a Comment

Recipe Rating