Soup

Lentil And Sausage Soup Recipe

Craving a soul-warming meal that’s both hearty and flavorful? Look no further than this fantastic Lentil and Sausage Soup recipe! This isn’t just any soup. It’s a symphony of textures and tastes. Imagine tender lentils mingling with savory sausage, bathed in a rich, tomato-based broth. Every spoonful is a delightful dance between rustic Italian comfort and a satisfyingly healthy dose of protein and fiber.

What Is Lentil And Sausage Soup?

Lentil and sausage soup, often called “Zuppa di Lenticchie e Salsiccia” in Italian, is a hearty and flavorful soup that combines lentils, Italian sausage, vegetables, and herbs.

Ingredients:

Sausage:

  • 1 pound Italian sausage (mild, hot, or sweet – depending on your preference)
  • You can also use ground turkey sausage for a lighter option.

Vegetables:

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 2 medium carrots, diced
  • 2 celery stalks, diced (optional)
  • 4 cloves garlic, minced

Liquids:

  • 6 cups chicken broth (or vegetable broth for a vegetarian option)
  • 1 (14.5-ounce) can of diced tomatoes, undrained (fire-roasted for extra smokiness)
  • 2 cups water (or additional broth, adjust to desired consistency)
  • 2 tablespoons red wine vinegar (optional)

Dry Ingredients:

  • 1 ½ cups brown or green lentils, rinsed
  • 2 teaspoons dried thyme
  • 1 tablespoon Italian seasoning
  • Salt and pepper to taste

Garnish (optional):

  • Fresh chopped parsley
  • Grated Parmesan cheese

Instructions:

  1. Brown the Sausage: Heat olive oil in a large Dutch oven or pot over medium heat. Add the sausage and cook, breaking it up with a spoon, until browned all over, about 8 minutes. Drain any excess fat using a slotted spoon.
  2. Sauté the Vegetables: Add the onion, carrots, and celery (if using) to the pot and cook until softened, about 5-7 minutes. Stir in the garlic and cook for an additional minute until fragrant.
  3. Add Broth, Lentils, and Seasonings: Pour in the chicken broth, diced tomatoes (with their juices), water, lentils, thyme, and Italian seasoning. Bring to a boil, then reduce heat, cover, and simmer for 20-30 minutes or until the lentils are tender.
  4. Adjust Consistency and Flavor: Stir in the red wine vinegar (if using) and season with salt and pepper to taste. If the soup is too thick, add more broth or water until you reach your desired consistency.
  5. Serve and Enjoy: Ladle the soup into bowls and garnish with chopped fresh parsley and grated Parmesan cheese (optional). Serve with crusty bread for dipping.

Tips:

  • Sausage Choices: You can use bulk sausage or sausage links. If using links, remove the sausage from the casings before browning.
  • Lentil Options: Brown or green lentils will both work in this recipe. Brown lentils hold their shape a bit better, while green lentils tend to break down and thicken the soup more.
  • Spice it Up: Add a pinch of red pepper flakes for a touch of heat.
  • Leftovers: This soup stores well in the refrigerator for up to 4 days. Reheat gently on the stovetop.

Variations:

  • Greens: For the last 5 minutes of cooking, stir in a handful of chopped kale or spinach.
  • Vegetables: Add chopped vegetables like zucchini, bell peppers, or potatoes.
  • Beans: Add a can of drained and rinsed kidney beans or white beans along with the lentils for a heartier soup.

What To Serve With

  • Crusty Bread or Garlic Bread: A classic choice to mop up the soup and add a bit of crunch. Italian bread, ciabatta, or a baguette toasted with garlic butter are excellent options.
  • Side Salad: A light salad with fresh greens like arugula or mixed greens, cherry tomatoes, cucumbers, and a simple vinaigrette (balsamic or lemon-based) balances the soup’s richness.
  • Bruschetta: Toasted slices of bread topped with diced tomatoes, basil, garlic, and olive oil. It adds a fresh and tangy contrast to the lentil and sausage soup.
  • Antipasto Platter: Italian cured meats (prosciutto, salami), cheeses (mozzarella, provolone), olives, and roasted vegetables. This can serve as a hearty appetizer or a side dish.
  • Polenta: Creamy polenta makes a comforting side dish that complements the heartiness of the soup. It can be served soft or grilled for added texture.
  • Roasted Vegetables: Seasonal roasted vegetables such as carrots, zucchini, bell peppers, or asparagus drizzled with olive oil and herbs. They add color, flavor, and nutritional balance to the meal.
  • Caprese Salad: Slices of fresh mozzarella, tomatoes, and basil leaves drizzled with balsamic glaze or olive oil. It’s a refreshing and light side dish.
  • Focaccia: Soft and fluffy focaccia bread, perhaps with herbs and a drizzle of olive oil, is another excellent option to accompany the lentil and sausage soup.
  • Green Beans with Garlic: Quickly sautéed green beans with garlic and a touch of lemon juice provide a bright and crunchy contrast to the soup.
  • Risotto: A creamy risotto, such as mushroom or parmesan risotto, is a substantial side that complements the flavors of the lentil and sausage soup while adding a different texture.

Health Benefits

  • Protein from Sausage and Lentils: The combination of Italian sausage and lentils provides a good source of protein. Protein is essential for muscle growth and repair, as well as for maintaining a strong immune system.
  • Fiber-Rich Lentils: Lentils are high in soluble and insoluble dietary fiber. Fiber promotes digestive health by preventing constipation, regulating bowel movements, and potentially reducing the risk of colon cancer. It also helps to maintain healthy cholesterol levels.
  • Vitamins and Minerals: This soup is rich in essential vitamins and minerals. Lentils, for example, are a good source of folate, iron, potassium, and manganese. These nutrients support various bodily functions, including red blood cell production, nerve function, and bone health.
  • Antioxidants from Vegetables: Lentil and sausage soup soup often includes a variety of vegetables like onions, carrots, and celery, which are rich in antioxidants such as vitamin C, beta-carotene, and quercetin. Antioxidants help neutralize harmful free radicals in the body, potentially reducing oxidative stress and lowering the risk of chronic diseases.
  • Heart-Healthy Ingredients: Olive oil, commonly used in Italian cooking, is a healthy fat that promotes cardiovascular health. It contains monounsaturated fats, which may help reduce harmful cholesterol levels (LDL cholesterol) and lower the risk of heart disease.
  • Low in Saturated Fat: While Italian sausage adds flavor and protein to the soup, lean or turkey sausage can reduce the saturated fat content. Lentils are naturally low in fat, making this soup a relatively low-fat option when prepared with moderation in sausage.
  • Weight Management: Soups generally fill due to vegetables and lentils’ high water and fiber content. Consuming soups like Italian lentils and sausage soup as part of a balanced diet may help with weight management by promoting satiety and reducing overall calorie intake.
  • Immune Support: The combination of protein, vitamins, minerals, and antioxidants in this soup supports a healthy immune system. Adequate protein intake is crucial for immune function, while vitamins and minerals play essential roles in immune response and overall health.

Final Thoughts

With minimal effort, you can have a steaming bowl of this flavorful lentil and sausage soup on your table. It’s a budget-friendly dish perfect for a cozy or casual weeknight dinner. Plus, it’s packed with protein and fiber, making it a satisfying and nutritious meal.

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