Lentil and Sausage Soup

This Lentil and Sausage Soup is a hearty, low-carb Italian dish that combines the rich flavors of savory sausage with nutritious lentils, making it perfect for a comforting dinner. With its aromatic herbs and spices, this soup is not only delicious but also packed with protein and fiber.

Ingredients

• Olive oil - 1 tablespoon
• Italian sausage (bulk, not in casings) - 200 grams
• Onion, diced - 1 medium (about 150 grams)
• Garlic, minced - 2 cloves
• Carrot, diced - 1 small (about 50 grams)
• Celery, diced - 1 stalk (about 50 grams)
• Diced tomatoes (canned) - 400 grams
• Lentils (green or brown) - 100 grams
• Vegetable broth - 500 ml
• Bay leaf - 1
• Dried oregano - 1 teaspoon
• Fresh thyme - 1 teaspoon (or 1/2 teaspoon dried)
• Salt - to taste
• Black pepper - to taste
• Parsley, chopped (for garnish) - 2 tablespoons

Steps

1. In a large pot, heat the olive oil over medium heat. Add the Italian sausage and cook until browned, breaking it apart with a spatula as it cooks, about 5-7 minutes.
2. Add the diced onion, carrot, and celery to the pot, and sauté until the vegetables are soft, about 5 minutes.
3. Stir in the minced garlic and cook for another minute until fragrant.
4. Add the diced tomatoes (with their juice), lentils, vegetable broth, bay leaf, oregano, and thyme to the pot. Stir to combine.
5. Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 25-30 minutes, or until the lentils are tender.
6. Remove the bay leaf, and season the soup with salt and black pepper to taste.
7. Serve hot, garnished with chopped parsley.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in protein from sausage and lentils, supporting muscle health.
• High in fiber, promoting digestive health and keeping you full longer.

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