Sausage, Lentil, and Tomato Soup
Sausage, Lentil, and Tomato Soup is so tasty and this easy soup recipe is just spicy enough to be interesting! If you limit serving size this is probably lower in net carbs than you think, but use less lentils and more sausage if you want a soup that’s even lower in carbs.
Today I was especially happy that I have some of this Sausage, Lentil, and Tomato Soup in the freezer, because I woke up to snow on the ground. I loved how this soup turned out, and I remembered how I’d made the soup a couple of times to get the recipe just right, upping the the amount of spices, sausage, and tomatoes and decreasing the lentils in the final version.
In fact, this might be the best lentil soup I’ve ever made! Of course, I love, love lentil soup, and lentils are one of The World’s Healthiest Foods. And they have the kind of slow-digesting carbs that some diets consider to be “good carbs.” Of course, you can use a lot more sausage and less lentils to make this a lower-carb soup if you prefer. If you’re someone who’s still undecided about lentils, I challenge you to try this soup and I’m betting you’ll become a lentil fan!
How to Make Sausage, Lentil, and Tomato Soup:
(Scroll down for complete printable recipe.)
- Heat olive oil, then saute celery and onions for about 5 minutes, until they’re just starting to brown. Then add garlic and saute about 1 minute; then add dried spices and saute 1 minute more.
- Put the onion mixture into the soup pot, heat 2 tsp. more olive oil and saute the turkey Italian sausage until it’s nicely browned, then add sausage to the soup pot.
- Deglaze the pan with 2 cups of the chicken stock, scraping up all the browned bits of sausage, then add this to the soup pot.
- Add the rest of the chicken stock, diced tomatoes, dried lentils, and bay leaves to the soup pot and let the soup simmer on low for about one hour.
- Here’s how the soup looked after an hour, with the lentils cooked enough that they are soft when you bite into one.
- When the soup has cooked one hour (or when lentils are soft) remove about 1/3 of the soup and puree it with an immersion blender, food processor, or blender.
- (I used my Immersion Blender (affiliate link) in this giant 8 cup glass measuring cup, which was easy. Be careful with the hot soup if you use a food processor or blender.)
- Add the pureed soup back into the pot and cook for 30-45 minutes more, until the soup is as thick as you’d like it.
- Here’s how my soup looked after simmering about 40 minutes more. It’s not the most photogenic soup I’ve made, but definitely one of the best tasting!
More Lentils Soups I’d Love:
- 2 tsp. + 2 tsp. olive oil (or more, depending on your pan)
- 1 onion, chopped small
- 1 cup finely diced celery
- 1 T minced garlic (or less, but I like a lot of garlic in this)
- 1/2 tsp. hot red pepper flakes (more or less to taste)
- 1/2 tsp. dried thyme
- 1 tsp. dried Greek or Turkish oregano (see notes)
- 1 tsp. ground fennel seed (optional, but this really adds to the flavor)
- one 19.5 oz. package hot turkey Italian Sausage
- 8 cups chicken broth (see notes)
- 3 cans petite dice tomatoes with juice (14.5 oz. can)
- 1 1/2 cups dried brown lentils
- 2 dried bay leaves
- salt and fresh ground black pepper to taste
- chopped fresh parsley for garnish (optional)
- Heat 2 tsp. olive oil, add chopped onion and celery and saute until it’s just starting to brown, about 5 minutes.
- Add minced garlic and saute 1 minute more, then add red pepper flakes, dried thyme, dried oregano, and ground fennel seed and saute 1 minute more.
- Put onion mixture into large soup pot.
- Add 2 tsp. more olive oil, squeeze turkey sausage out of casings and cook until the sausage is nicely browned, breaking it apart with a metal turner as it cooks. (You may need a bit more olive oil if you don’t use a non-stick pan.)
- Add browned sausage to soup pot, then deglaze the pan with 2 cups of the chicken stock or broth, scraping the browned sausage bits off the bottom of the pan, and add that to soup pot.
- Add the rest of the chicken stock or broth, diced tomatoes and juice, dried lentils, and bay leaves to the soup pot.
- Heat soup until it’s barely boiling, then reduce heat and simmer on low for about 1 hour or until lentils are soft when you bite into one.
- When lentils are soft, remove about 1/3 of soup mixture and use an immersion blender, food processor, or blender to puree the mixture until it’s very smooth, about 2 minutes. (Be very careful with the hot soup if you use a food processor or blender.)
- Add pureed mixture back into the soup left in the pot, stir to combine, and simmer on low for 30-45 minutes more, until soup is as thick as you’d like it. (The longer you cook it the thicker it will get.)
- Taste soup, season to taste with salt and fresh ground black pepper, and serve hot, garnished with chopped parsley if desired.
Regular oregano will work for this soup, but don’t use Mexican oregano. I would use homemade chicken stock for this recipe if I had some, but you can use 5 cans chicken broth; 14.5 oz. can, and freeze the extra 8 oz. or just simmer the soup a bit longer to reduce it.
This soup freezes well, so you might want to make a double batch and freeze some for lunches to take to work.
Recipe adapted from Sausage and Lentil Soup at The Joy of Soup.
Amount Per Serving: Calories: 239Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 72mgSodium: 1510mgCarbohydrates: 15gFiber: 4gSugar: 6gProtein: 23g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Dried beans and lentils are low-glycemic ingredient that’s approved for any phase of the original South Beach Diet, but for phase one the serving size is limited to 1/3 to 1/2 cup. Since this soup has a generous amount of sausage and tomatoes in proportion to the lentils, you can have a larger serving than you could for some bean soups, but I would still limit the portion size to a small bowl if you’re trying to lose weight. If you’re following another low-carb plan, use more sausage and less lentils to make this lower in carbs, but this can never be a truly low-carb soup..
Find More Recipes Like This One:
Check out Soup Recipes for more tasty soups. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.