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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

Ingredients

  • 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

Directions

  • 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.

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Reviews

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Average Rating:
  • deebieg
    Jan 5, 2017

    Ok recipe but the Worcestershire overpowered the rest of the flavors. I will make it again but skip the Worcestershire.

  • tkuehl
    Oct 10, 2013

    I love, love this recipe. It is so easy and uses easy simple ingredients found in our local "small town grocer." We substitute V8 juice for the stewed tomatoes and omit the spinach. Than add the juice and Worcestershire sauce with the broth and other ingred and simmer 45-50 minutes. It reheats well and can also be frozen. Did I say I LOVE this recipe (grin)!

  • kmarqui
    Jan 6, 2013

    Unbelievable. This is a staple soup for us. No fuss preparation.

  • brendensmomma
    Apr 23, 2012

    This recipe was very good.I used no water and cannellini beans in place of lentils.I also skipped the tomatoes and spinach-but very good and Im sure even better the second day!

  • kennedi
    Dec 10, 2009

    This recipe is the greatest! Ive made it twice, my son that doesn't like vegtetables. loved this soup. Everyone loved it . I noticed the second time I made it I put more sausage, spinach . I also added corn and squash and cannellini beans it was DELICIOUS. Next time I am going to add some shrimp.

  • kennedi
    Dec 10, 2009

    This recipe is the greatest! Ive made it twice, my son that doesn't like vegtetables. loved this soup. Everyone loved it . I noticed the second time I made it I put more sausage, spinach . I also added corn and squash and cannellini beans it was DELICIOUS. Next time I am going to add some shrimp