We had a bit of a brief cool spell this week here in Florida so I took advantage of that and made this tasty, hearty soup for dinner. I am on a bit of a health kick lately and am trying to limit my white (simple) carbs while increasing healthier (complex) carbs and fiber into my daily meal plans, and this soup fit the bill completely.
I am particularly enamored of kale lately, both for its delicious flavor as well as its nutrional value. I used a spicy turkey sausage to reduce the fat calories, and added carrots, onions, and celery and ended up with a delicious bowl of soup that was filling enough for a complete meal along with a nice mixed salad. I used Tuscan kale, also known as dinosaur kale, but feel free to use any variety of kale you prefer.
This soup freezes well, so I often double the recipe so I know I’ll have a few prepared meals waiting in my freezer when needed. I had a bag of my favorite lentils from Casteluccio that I brought back from Umbria that I used in this soup, but any small green lentil will work fine. This soup is full of flavor and really needs no garnish, but I like to serve it with a little drizzle of our extra virgin olive oil or some freshly grated Parmesan cheese.
- 1 Pound Turkey Sausage, Either Hot or Mild
- 2 Teaspoons Olive Oil
- 1 Medium Onion, Peeled And Diced
- 2 Celery Stalks, Diced
- 2 Carrots, Peeled & Diced
- 2 Cloves Garlic, Peeled & Minced
- 1 Chili Pepper, Minced (Optional)
- 1/3 Cup Chopped Fresh Parsley
- 1 Cup Chopped Tomatoes
- 4 Cups Homemade Broth (Either Chicken or Vegetable)
- 2 Cups Water
- 1 3/4 Cups Lentils
- 1 Bunch Tuscan Kale, Trimmed And Chopped
- Salt & Pepper
- Extra Virgin Olive Oil
- Grated Parmesan Cheese
- Remove the turkey sausage meat from its casings.
- In a large stock pot, heat the oil, and add the sausage meat, and cook over medium heat breaking it up with a fork as it cooks.
- Cook until it is no longer pink, then add the onions, celery, and carrots, and cook for 5 minutes.
- Add the garlic and chili pepper if using and cook another couple of minutes.
- Season with salt and pepper.
- Add the chopped tomatoes, parsley, chicken broth, and water and bring to a boil.
- Reduce the heat and add the kale and lentils, and cook over low heat until both the kale and lentils are tender, about 30 to 35 minutes.
- Taste, and adjust seasonings as needed.
- Serve warm in individual bowls with topping of choice.
Nutrition Information:Yield: 4 Serving Size: 2 cups
Amount Per Serving: Calories: 556Total Fat: 24gSaturated Fat: 5gTrans Fat: 1gUnsaturated Fat: 15gCholesterol: 133mgSodium: 1465mgCarbohydrates: 36gFiber: 10gSugar: 10gProtein: 49g