Lentil, Kale Soup with Italian Sausage

Posted in Recipes / One-Pot Meals / Soup / Low FODMAP

Lentil, Kale Soup with Italian Sausage

I will be solo parenting the next few months (weekdays only thank goodness), so I'm getting some easy meals ready for the busier days when I'm at work. Batch cooking is something I try to do anyway a few times a month. It's great having back-up meals in the freezer - extra soup, chili, lasagne, or meatballs - when life gets rushed.

Real talk, neither my husband nor I enjoy raw kale, but we both love this soup - turns out we enjoy kale cooked (sometimes you gotta try a food a few ways before you find what you like!).  I've gone with leek instead of onion for a different flavour from the allium family. The lentils are rich in plant based protein, fibre, magnesium, and folate.

Note, the soup can be made without the sausages for a vegan alternative.



2 tbsp extra virgin olive oil

2 Italian sausages (mild or hot. If following low FODMAP ensure your sausage doesn't contain garlic or don't include sausage)

1 leek (if following low FODMAP, wash and use green part only), sliced thinly

2 cloves garlic, minced (If following low FODMAP use garlic infused oil)

2 large carrots, peeled and chopped

6 cups vegetable 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 (~ 2 cups chopped kale). Take leaves off the stem, wash, and chop finely

1/4 tsp salt

Fresh ground pepper



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 leek, garlic, and carrots 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)


Serves 6


Submitted by Brooke Bulloch, RD