Turkey Sausage and Lentil Soup
This recipe was given to me by my son, Chris, and we have it several times during the winter months. —Kathy Mazur, Sarasota, Florida
Total TimePrep: 25 min. Cook: 45 min.
Makes12 servings (3-3/4 quarts)
- 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 brown 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
- 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.
- 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.
- 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; add a little broth or water if necessary.
Nutrition Facts1-1/4 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.
Originally published as Sausage & Lentil Soup in Healthy Cooking Annual Recipes 2017
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