Hearty Lentil and Sausage Soup

Hearty Lentil and Sausage Soup
Contributor
Hearty Lentil and Sausage Soup

Whole Foods Market

This robust one-pot dinner packs in lentils, sausage and plenty of vegetables, including mushrooms, spinach, onions and garlic. A loaf of crusty bread is the only accompaniment you need for a complete meal.

6
Servings
355
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 Tablespoons olive oil
  • 1/2 Cup chopped carrots
  • 1/2 Cup chopped celery
  • 1/2 Cup chopped yellow onion
  • 2 Tablespoons finely chopped garlic
  • 1/2 Pound sweet or hot Italian sausage, casings removed
  • 1/2 Pound mushrooms
  • 1 Cup dried French or brown lentils, picked through and rinsed
  • 2 1/2 Cups beef broth
  • 2 1/2 mushroom or low-sodium chicken broth
  • 1 Cup chopped tomatoes, with their juice
  • 1 Cup dry red wine
  • 1 Pinch of red pepper flakes
  • 1/4 Pound baby spinach, thinly sliced
  • 1/2 Teaspoon salt
  • Black pepper
  • 1 Tablespoon chopped thyme
  • 6 Teaspoons grated Parmesan cheese, for garnish

Directions

Heat oil in a large pot over medium heat. Add carrots, celery, onion and garlic and cook, stirring occasionally, until onions are translucent. Add sausage and cook, breaking into small chunks, until it begins to brown. Add mushrooms and continue to cook until mushrooms have released most of their liquid. Add lentils, beef broth, mushroom or chicken broth, tomatoes and their juice, wine and pepper flakes; cover pot and bring to a boil. Reduce heat and simmer until lentils are tender, about 30 minutes.

Add spinach and salt and pepper, stir well and simmer for 1 to 2 minutes more; stir in thyme. Ladle soup into bowls and top with Parmesan.

Lentil Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Lentil Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.

Nutritional Facts

Total Fat
17g
26%
Sugar
4g
N/A
Saturated Fat
5g
25%
Cholesterol
29mg
10%
Protein
18g
36%
Carbs
30g
10%
Vitamin A
195µg
22%
Vitamin B12
0.4µg
6%
Vitamin B6
0.5mg
27%
Vitamin C
17mg
28%
Vitamin E
1mg
7%
Vitamin K
103µg
100%
Calcium
75mg
8%
Fiber
6g
23%
Folate (food)
215µg
N/A
Folate equivalent (total)
215µg
54%
Iron
4mg
23%
Magnesium
60mg
15%
Monounsaturated
9g
N/A
Niacin (B3)
5mg
26%
Phosphorus
251mg
36%
Polyunsaturated
2g
N/A
Potassium
946mg
27%
Riboflavin (B2)
0.5mg
28.1%
Sodium
705mg
29%
Thiamin (B1)
0.6mg
40.8%
Zinc
2mg
16%