Save on Pinterest

Healthy Sausage Lentil Soup

Suzanne Dabkowski of Blythewood, South Carolina found this good-for-you recipe in a men’s magazine and lightened it up. "I ate a lot of it when I was pregnant because it’s so tasty and loaded with fiber, vitamins and iron.” It also makes good use of low-sodium and low-fat ingredients.
  • Total Time
    Prep: 25 min. Cook: 40 min.
  • Makes
    6 servings


  • 1 medium onion, chopped
  • 1 celery rib, chopped
  • 1/4 pound reduced-fat smoked sausage, halved and thinly sliced
  • 1 medium carrot, halved and thinly sliced
  • 2 garlic cloves, minced
  • 2 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 1/3 cup water
  • 1 cup dried lentils, rinsed
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 1 can (14-1/2 ounces) stewed tomatoes, cut up
  • 1 tablespoon Worcestershire sauce
  • 1 cup chopped fresh spinach


  • In a large saucepan coated with cooking spray, cook and stir onion and celery over medium-high heat for 2 minutes. Add the sausage, carrot and garlic; cook 2-3 minutes longer or until onion is tender.
  • Stir in the broth, water, lentils, oregano, cumin and pepper. Bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until lentils and vegetables are tender.
  • Stir in the tomatoes, Worcestershire sauce and spinach; cook until heated through and spinach is wilted.
Nutrition Facts
1 cup: 180 calories, 1g fat (0 saturated fat), 7mg cholesterol, 639mg sodium, 31g carbohydrate (9g sugars, 12g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable.

Recommended Video