Are you looking for quick dinner ideas that are both delicious and nutritious? Look no further! Soups are a fantastic way to pack in plenty of protein and vegetables, making them perfect for healthy meals any time of the year. This recipe showcases a simple yet incredibly satisfying protein-packed soup that's easy to make, even for beginner cooks. Whether you're aiming for easy recipes or seeking to elevate your homemade cooking, this recipe is sure to become a staple in your kitchen. Let's dive into this amazing recipe!
Hearty Lentil Soup with Sausage
This lentil soup is brimming with protein thanks to the addition of Italian sausage, making it a perfect choice for a satisfying and healthy dinner. It's packed with flavor and surprisingly quick to prepare, offering a delicious alternative to heavier meals. It's also a great option for meal prepping, as it tastes even better the next day!
Ingredients:
- 1 tablespoon olive oil
- 1 pound Italian sausage, casings removed
- 1 medium onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 cup brown or green lentils, rinsed
- 6 cups vegetable broth (or chicken broth for a richer flavor)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
-
Sauté the Sausage and Vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the sausage and cook, breaking it up with a spoon, until browned. Remove the sausage from the pot and set aside. Add the onion, carrots, and celery to the pot and cook until softened, about 5-7 minutes. Stir in the garlic and cook for another minute until fragrant.
-
Combine Ingredients: Add the lentils, vegetable broth, diced tomatoes, oregano, basil, and red pepper flakes (if using) to the pot. Stir well to combine.
-
Simmer the Soup: Bring the soup to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender.
-
Return Sausage and Season: Stir in the cooked sausage and season with salt and pepper to taste. Simmer for another 5 minutes to allow the flavors to meld.
-
Serve and Enjoy: Ladle the soup into bowls and garnish with fresh parsley. Serve hot with crusty bread for dipping, if desired.
Cooking Tips for Best Results:
- For a smoother soup, you can use an immersion blender to partially blend the soup after the lentils are cooked.
- Feel free to add other vegetables like spinach, zucchini, or mushrooms for extra nutrients and flavor.
- If you don’t have fresh parsley, dried parsley can be used as a substitute. Just reduce the amount to about 1/4 teaspoon.
- For a thicker soup, you can mash some of the cooked lentils against the side of the pot before serving.
Variations:
- Spicy Lentil Soup: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for a spicier kick.
- Vegetarian Lentil Soup: Omit the sausage for a vegetarian version. Add a tablespoon of tomato paste for extra depth of flavor.
- Curried Lentil Soup: Add 1 tablespoon of curry powder along with the other spices for an aromatic and flavorful twist.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: Approximately 20-25 grams
- Fiber: Approximately 15-20 grams
This hearty lentil soup is a perfect example of how easy it is to create delicious and healthy food recipes at home. It's a fantastic source of protein and fiber, making it a satisfying and nutritious meal for the whole family. Enjoy!