As part of our wellness challenge at Power Group, we will be featuring recipes from Dr. Ann Kulze’s website on our blog over the next few weeks. This is week 1 of our challenge and the focus is on carbs. This soup is quick, aromatic, flavorful and healthy. With complex carbohydrates from the lentils and green vegetables, it’s a great choice for a healthier diet.
I made a few changes to the recipe:
I decided to use red lentils. And I chose a chicken sausage with kale from Whole Foods. Finally, I used fresh spinach instead of frozen.
Lentils and Greens Soup with Chicken Sausage (10-12 servings)
2 tbsp olive oil
4 links of chicken sausage, ½ inch dice
1 onion, chopped
2 medium carrots, ½ inch dice
2 celery stalks, ½ inch dice
¼ tsp cinnamon
2 dashes of clove
2 large or 4 small garlic cloves, finely chopped
1 tsp ground cumin
½ tsp crushed red pepper flakes
10 cups low-salt chicken broth
1 cup lentils, rinsed
½ lb. chopped frozen spinach
½ lb. kale, center ribs and stems removed, roughly chopped
Kosher salt to taste
1 tbsp fresh lemon juice
Heat oil in a large pot over medium-high heat. Add sausage and cook until browned, about 5 minutes. Transfer sausage to a plate. Add onion, carrot, and celery to pot and cook, stirring occasionally, until onion is soft, about 8 minutes. Add garlic, cumin, cinnamon, clove, and pepper flakes and cook, stirring constantly, for 1 minute.
Add broth and lentils. Bring to a boil. Reduce heat to medium-low and simmer until lentils are tender, about 12 minutes. Add reserved sausage, spinach, and kale. Season soup to taste with salt and cook until greens are tender, about 5 minutes. Stir in lemon juice.
Calories: 120.3, Total Fat :5.1 grams, Cholesterol: 20 mg, Sodium: 690 mg, Total Carbs: 11.0 grams, Protein: 9.1 grams.
Vitamin A, B-6 and C
Note: Keeping the sodium content in this recipe depends on the two ingredients adding salt – the sausage and broth. To reduce the sodium, choose chicken sausages low in sodium. Also make sure to use low-sodium & low-fat chicken broth.
– For more recipes, check out Dr. Ann’s website.