Winter Lentil, Kale & Sausage Soup
Serves 2 large portions (this would comfortably serve 4 alongside a carb such as wild rice)
Prep 10 mins
Cook 1 hour
Digestion Helper
It’s difficult to decide whether this is in fact a soup, or a casserole. I am going with it being a butch soup. It’s packed full of goodness with a range of classic vegetables. It really is more-ish which is why I’ve put serves 2 large portions. If you wanted it to serve 4 people I would suggest a wild rice accompaniment. It’s nutty tones would work well against the soup’s earthy, herby flavours. I did have some leftover when I made this for the pictures (minus the sausage as that’s always the first bits to go!), so the next day I re-heated with some added water and blended for my lunch.
It’s a great source of fibre from the green lentils and kale. The green lentils will also work along side the spinach with their healthy digestive properties, helping to ease constipation, protect you from ulcers, and flush toxins from the colon.
GREEN LENTILS- Lentils are a slow-burning energy giver from it’s complex carbohydrate composition. The high levels of soluble fibre mean that lentils can help lower cholesterol, reduce your risk of heart disease (as they also contain folate & magnesium) , and have great digestive health properties; prevent constipation, slow down digestion and stabilise blood sugar levels. (SOURCE; http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html )
Ingredients
90g dried green lentil, pre-cooked according to pack instructions- alternatively cook along side from when you start browning the sausages and they can finish cooking when you add them to the soup and simmer.
1 bay leaf
400g sausages with herbs, each sausage cut into 4 chunks
1 onion, finely chopped
2 garlic cloves, finely chopped
110ml red wine
2 celery sticks along with any leaves, if possible- finely chopped
3 carrots, chopped into small pieces
1 tbsp marjoram
500ml chicken stock
140g frozen baby leaf spinach
50g kale, shredded
1 ½ tbsp organic tomato ketchup
Instructions
- Brown the sausage in a deep frying pan along with the bayleaf for 10 minutes. Remove with a slotted spoon and set aside.
- Lightly fry the onion and garlic in the pan for 10 minutes.
- Add the wine and de-glaze the pan for a couple of minutes.
- Now you can add the lentils, stock, celery, carrots, marjoram, ketchup and reserved sausages. Bring the pan to a boil, then reduce to a simmer for 45 mins or until the carrots are cooked through.
- If you see the pan going dry at any point then add some water to prevent it sticking. Stir often to prevent lentils clinging to the pan.
- Add the spinach and kale and get the soup really hot ready to be served in big bowls.
Remove bay leaf. Check seasoning before serving and adjust if necessary.
