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UW Health SMPH
American Family Children's Hospital
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Savory Lentil Soup

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Savory Lentil Soup (pdf)

Ingredients

  • 8 ounces of low-fat turkey kielbasa or sausage
  • 11/2 Tablespoons olive oil
  • 1 small onion, finely chopped
  • 1/2 cup of red lentils, rinsed
  • 11/2 cups lower sodium chicken broth
  • 11/2 cups water
  • 1 cup kale or other dark greens, chopped into small strips
  • 1 Tablespoon balsamic vinegar

Directions

 

In medium soup pot, brown turkey kielbasa or sausage in a dry pan, or if needed, in 2 teaspoons of olive oil (it's OK if meat sticks to the pan a little).

 

Remove the browned meat and set aside.

 

In the same pan, sauté the garlic in the remaining 2 teaspoons of olive oil, then add the chopped onion and sauté until soft (approximately 5 minutes).

 

Add the lentils, broth, water and sausage. Simmer, covered, for 30 minutes.

 

Add the greens and simmer 5 additional minutes.

 

Stir in 1 Tablespoon balsamic vinegar right before serving.

 

Makes 4 servings

 

Nutritional Details

 

Per serving (1/4 of recipe)

Calories: 238

Fat: 9.75 gm

Saturated Fat: 2.7 gm

Carbohydrates: 17.5 gm

Sodium: 560 mg

Fiber: 8 gm