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TOTAL TIME: Prep: 25 min. Cook: 45 min.
MAKES: 12 servings

Ingredients

  • 1 package (19-1/2 ounces) Italian turkey sausage links, casings removed
  • 1 large onion, chopped
  • 2 celery ribs, chopped
  • 1 medium carrot, chopped
  • 2 garlic cloves, minced
  • 1 bay leaf
  • 1/2 teaspoon fennel seed
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 1/8 teaspoon crushed red pepper flakes, optional
  • 2 cups dried lentils, rinsed
  • 2 cans (14-1/2 ounces each ) no-salt-added diced tomatoes, undrained
  • 2 cartons (32 ounces each) reduced-sodium chicken broth
  • Fat-free plain Greek yogurt and minced fresh parsley, optional

Nutritional Facts

1-1/4 cups: 187 calories, 3g fat (1g saturated fat), 17mg cholesterol, 639mg sodium, 25g carbohydrate (4g sugars, 5g fiber), 15g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.

Directions

  1. In a 6-qt. stockpot, cook and crumble sausage over medium-high heat until no longer pink, 5-7 minutes; remove with a slotted spoon.
  2. In same pot, saute onion, celery and carrot until tender, 4-6 minutes. Add garlic and seasonings; cook and stir 1 minute. Stir in sausage, lentils, tomatoes and broth; bring to a boil. Reduce heat; simmer, covered, until lentils are tender, 30-40 minutes, stirring occasionally. Remove bay leaf.
  3. Transfer 5 cups soup to a blender; cool slightly. Cover; process until smooth. Return to pot; heat through. If desired, top servings with yogurt and parsley.
    Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or water if necessary.
    Yield: 12 servings (3-3/4 quarts).
Originally published as Sausage & Lentil Soup in Healthy Cooking Annual Recipes Annual 2017, p29


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