Lentil, Kale Soup with Italian Sausage

Brooke Bulloch, RD

Batch cooking is something I try to do a few times a month and this soup makes a great, back-up freezer meal when life gets rushed.

Neither my husband or I enjoy raw kale, yet we both love this soup. Even as adults we sometimes have to try new foods in different ways before we can fully decide if we like it or not.

The leek adds a slightly unique flavour from the allium family. If you’re following the low FODMAP phase, use only the green parts of the leek).

Lentils are rich in plant based protein, fibre, magnesium, and folate.

Note, this soup can be made without the sausages (or with a plant based imitation sausage) for a vegan alternative

Ingredients

2 tablespoons extra virgin olive oil
2 Italian sausages (mild or hot). If following low FODMAP ensure your sausage is garlic free, or excludes the sausage
2 large carrots, peeled and chopped
2 cloves garlic, minced. If following low FODMAP use garlic infused oil
1 leek, sliced thinly. If following low FODMAP, wash and use green part only.
6 cups vegetable or chicken stock (or 6 cups water + 2 vegetable based bouillon cubes). If following low FODMAP ensure your stock is garlic/onion free
1 x 156 ml can tomato paste
1 x 540 ml can lentils, drained and rinsed
1/2 head of fresh kale. Take leaves off the stem, wash, and chop finely (~ 2 cups chopped kale)
1/4 teaspoon salt
Fresh ground pepper to taste

Directions

1) Cook the sausages in a frying pan until all sides are no longer pink. Let cool and cut into thin rounds.
2) Add oil to a large pot over medium heat and saute the carrots, garlic, and leek a few minutes.
3) Add in the sausage and saute a few minutes more.
4) Add the vegetable stock, tomato paste, and lentils. Bring to a boil, stirring well. Then reduce heat to simmer.
5) Add the kale, salt, and pepper, and let simmer until the carrots are soft (~10 minutes)