Wednesday, January 28, 2015

Lentil Soup with Italian Sausage and Roasted Red Peppers (Gluten-Free, Low-Carb)

This simple recipe for Lentil Soup with Italian Sausage and roasted Red Peppers is one of my favorites!

Lentil Soup with Italian Sausage and Roasted Red Peppers found on

Sometimes I feel like a very bad blogger indeed!  This week food bloggers everywhere are posting Superbowl party food and I'm over here sharing updated photos for this deliciously healthy Lentil Soup with Italian Sausage and Roasted Red Peppers. Of course, if you're looking for carb-conscious Superbowl recipes, there are plenty of good ideas on the blog, but since the entire east coast of the U.S. is snowed in, it seems like soup is a good menu choice for lots of people.  There's not much snow right now at my house, but I know we'll have plenty more snowy days before spring, and when we do I have a few containers of this soup in my diet-friendly freezer!

I did change the recipe slightly for this update, using a whole package (19.5 oz.) of sweet turkey Italian sausage, which makes this a more carb-conscious recipe.  Lentil are high in fiber too, so I think this soup would be a good choice for any type of Low-Carb eating plan with that change.  And more sausage, mmm.  I love all the flavors in this soup, hope you enjoy.

Lentil Soup with Italian Sausage and Roasted Red Peppers found on
Brown the sausage well and put it in the soup pot.  (I use Jenni-O Turkey Italian Sausage, which is gluten-free.)  Then brown the onions and add to the soup pot with the chicken stock, lentils, ground fennel, thyme, and sage.   Drain the roasted red peppers while the soup simmers until the lentils are tender, about 45 minutes.

Lentil Soup with Italian Sausage and Roasted Red Peppers found on
When the lentils are tender, chop the roasted red pepper and add to the soup; then let it simmer about 45 minutes more.  Season to taste with salt and fresh-ground black pepper and enjoy!

Lentil Soup with Italian Sausage and Roasted Red Peppers found on
And just for fun, here's the original photo of this recipe from 2007, not bad at all for those days!

Lentil Soup with Italian Sausage and Roasted Red Peppers found on
Lentil Soup with Italian Sausage and Roasted Red Peppers
(Makes 4-6 servings, recipe created by Kalyn.)

1 package (19.5 oz.) turkey or pork Italian Sausage (use turkey sausage for South Beach Diet)
2 tsp. olive oil (or more, depending on your pan)
1 onion, diced into small pieces
1 cup brown lentils
6 cups homemade chicken stock (or use 3 cans chicken broth plus a little water)
2 tsp. ground fennel (do not leave out)
1 tsp. dried thyme
1 tsp. rubbed sage (dried)
1 12 oz. jar roasted red pepper

Heat olive oil in heavy frying pan, add Italian sausage and brown well, breaking sausage into pieces as it cooks. (I like to use an old-fashioned Potato Masher to break the meat apart.)  Add sausage to soup pot.

In same pan, adding more oil if needed, brown onions until softened and barely starting to brown. Add onions to soup pot. Rinse out pan with 1 cup chicken stock, then add to soup pot along with rest of stock, lentils, ground fennel, thyme, and sage. Cook at lowest possible simmer for about 45 minutes, until lentils are softened, but still holding their shape.

Drain the roasted red peppers while the soup simmers, then chop into pieces about 1/2 inch square. Add red pepper to soup and cook about 45 minutes more (adding a little more stock or water if needed), until some lentils are starting to fall apart and all flavors are well blended. Season with salt and fresh ground black pepper and serve hot.

Click Here for Printer Friendly Recipe
South Beach/Low-Carb Suggestions:
With turkey Italian Sausage, this soup would be acceptable for any phase of the South Beach Diet. Lentils are considered a "good carb" for South Beach, but limit them to a small serving for phase one.  With the generous amount of sausage in this soup, plus the high-fiber in lentils, this would also be a good choice for any type of Low-Carb eating plan.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. 

It's Easy to Love Soup with Lentils:
(Recipes from other blogs may or may not be South Beach Diet friendly, check ingredients.)

Slow Cooker Vegetarian Greek Lentil Soup with Tomatoes, Spinach, and Feta ~ Kalyn's Kitchen

Hearty Lentil and Black Bean Soup with Smoked Paprika ~ Cookin' Canuck

Lentil Soup with Ground Beef and Brown Rice ~ Kalyn's Kitchen

Turkish Red Lentil Soup with Sumac ~ eCurry

Vegan Mexican Red Lentil Soup with Lime and Cilantro ~ Kalyn's Kitchen

Lentil Soup with Parmesan and Smoked Sausage ~ The Wicked Noodle

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosures:
This delicious lentil soup was first posted in 2007 for Peabody's virtual housewarming party and I've enjoyed it many times since then.  [Photos updated January 2015.]

I recommend gluten-free Jenni-O Turkey Italian Sausage for this soup, but Jenni-O has never paid me to promote their products and I'm pretty sure they don't even know I'm alive!  (I don't accept payment to promote products and only recommend things I love enough to buy myself.)
counter customizable free hit
Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. Looking at a picture for an oatmeal recipe on your Blog, I am wondering if you are from South Africa? That Jungle Oatmeal is so South African!!!!!!

  2. Mariekie, no, I'm from Utah. The box of oatmeal you're talking about was photographed at Alanna Kellogg's house in St. Louis, but I'm not sure where she got it. As far as I know she hasn't been to South Africa, but I know she does shop at an import store so she might have gotten it there.

  3. Ellie the Kitchen WenchDecember 3, 2007 at 3:57 PM

    Kalyn, this looks quite fabulous! And with all those flavours, I can imagine it would be beautifully fragrant and tasty too :)

    Ellie @ Kitchen Wench

  4. I swear you're like the gourmet soup queen, always coming up with these tasty combos.

  5. I love every lentil soup I've ever come across, and I'm looking forward to adding this version to my repertoire. Thanks for the wonderful recipe -- perfect for the cold weather we're having in New England.

  6. Thanks everybody for the nice comments. I love my new title: The Gourmet Soup Queen. Seriously, I do love making soup, just making it up as I go(have to force myself to write down the recipes.

  7. This soup sounds really tasty. I need to start using lentils more often.

  8. I just started SBD on Saturday, so far so good. This looks like a great soup!


  9. although there is no snow in here, I'm still longing for this soup... actally I'm gonna make it this afternoon. Thanks Kalyn!

  10. All those baking types...we sound like a gang of bikers :)
    Oh yes, this soup sounds good right about now. Sadly we went from that beautiful snow to tons and tons of much that we broke records...lucky us.

  11. Your soup would be the perfe4ct comfort food Kalyn. We had our first snow storm of the season on Friday. Since then it has been raining, snowing, name it....soup is needed now!

  12. How perfect for a housewarming! And even Dallas is getting close to soup weather and lentil must be my favorite. I'll use Whole Foods Hot Italian Chicken Sausage and maybe an extra roasted red pepper!

  13. This looks amazing - I can't wait to try!

  14. Yes! This could easily become part of my repertoire, once I get off the current round of meetings and events that is keeping me out of the kitchen.

  15. I'm such a sucker for soup. I love the sound of this sausage and pepper combo in a warming soupy bowlfull.

  16. The picture makes crave lentil soup right now! It's not remotely cold here but I don't mind cranking the AC jsut to have an excuse to eat some. Oh wait, it'scoldat Pea's house! Then, that soup is mine,ahahahah!!!

  17. Now you've also got ME thinking "must make soup now" - preferably THIS soup!

  18. I made this tonight and it was delicious. Thanks Kalyn for coming up with this recipe.

  19. Kayln you are an inspiration to my cooking healthy AND delicious for my family. Many, many thanks.

  20. You're welcome; I'm glad you enjoyed it!

  21. I've made this soup about 4 times now and it's delicious and savoury every time. I freeze portions to bring for lunch. Thanks Kalyn.

  22. Amanda, so glad you're enjoying it!

  23. I've made this soup twice now and LOVE it. I tried it before adding fennel, by the way, and it does make a big difference. It's so delicious! What's more, my four year old AND one year old love it!

  24. Kendra, so glad you like it. I love ground fennel!

  25. So yummy, I also added a handful of baby kale in the last 7 minutes to add a few more vitamins :). Filling and perfect for a cold day.

  26. Great idea to add the kale. And I really want to take new photos for this soup!

  27. The pics look amazing as is!! Thanks for this one. I love using lentils, but it can be hard to find good recipes that don't involve curry flavors. DBF isn't the biggest curry fan, and I grow tired of it after awhile. We'll definitely be trying this one!

  28. Thanks CJ, I love, love, love this soup. I need to make it again soon.

  29. The fennel makes all the difference! Very tasty.

    1. Thanks, so glad you enjoyed it. I love ground fennel; such a good flavor!


I'm so happy you're taking the time to comment on Kalyn's Kitchen! I love hearing from people who stop by, especially if you're sharing feedback or asking questions about a recipe I've posted here.

I've recently changed my comment settings so people can comment without signing in, but you will need to check the box to show you're a live person, and comments on older posts won't show up until I publish them. Thanks for understanding!

And if you really like the recipe, Pins, Shares, Tweets, and Yums are always appreciated!

Blogging tips