Here's a hearty cold-weather soup that makes use of some of the best convenience products: canned organic vegetarian lentils, frozen chopped kale, and soy sausage. Everyday, it seems, there are new versions of soy sausage in the supermarket. If the one you're using has a casing, remove and discard it. And in most cases, the 8 ounces called for in the recipe will not use a whole package, so you'll have some left over. Nutritionally the soup delivers 16 grams of protein per serving and 8 grams of fiber, along with only 200 calories and 1 gram saturated fat.
This is the kind of recipe that invites endless variation. You could add frozen corn kernels, frozen peas, a splash of balsamic vinegar, cannellini beans instead of lentils, and on and on.
Yield : Makes 6 servings
Prep Time : 10 minutes
Cooking Time : 30 minutes
Ingredients
- 2 teaspoons olive oil
- 1 small onion, coarsely chopped
- 8 ounces Italian-style or chorizo-style soy sausage
- 4 cups vegetable broth, homemade or store-bought
- 1 package (10 ounces) frozen chopped kale or collard greens, or half of a 16-ounce bag
- 1 can (15 ounces) organic vegetarian lentils
- ¼ teaspoon salt
- 6 tablespoons grated Parmesan-style soy cheese
Directions
1. In a large nonstick saucepan, heat oil over medium heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes.
2. If sausage is wrapped in casing, discard casing. Crumble sausage into the saucepan, and cook, stirring occasionally, for 5 minutes. Add broth and kale. Bring to a boil. Then reduce heat and simmer, covered, for 15 minutes.
3. Stir in lentils and salt and simmer for 5 minutes longer. Ladle into six bowls and sprinkle each with 1 tablespoon Parmesan before serving.
Notes
Make-Ahead Tip: Soup can be refrigerated for up to three days, or frozen for up to a month.
Serving Suggestions: Crispy bread sticks or a crusty loaf of whole-grain bread—that's it.
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