Friday, December 06, 2013

Recipe for Spicy Sausage, Lentil, and Tomato Soup

Spicy Sausage, Lentil, and Tomato Soup
This Spicy Sausage, Lentil, and Tomato Soup may be my favorite lentil soup ever!

(For Phase One Fridays I feature Phase One Recipes from the past that have been my personal favorites, and this delicious Spicy Sausage, Lentil, and Tomato Soup has hot turkey Italian sausage, one of my favorite ingredients to use in soup.  I first made this when there was snow on the ground and it's another snowy day in Salt Lake, so I think it's time to make this again!)

Today I woke up to snow on the ground, which makes me especially happy that I have some of this Spicy Sausage, Lentil, and Tomato Soup in the freezer.  I made this 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, and this might be the best lentil soup I've ever made.  Of course, I love, love, love lentil soup, which isn't a bad thing at all since they're one of The World's Healthiest Foods.  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!

Heat 2 tsp. 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.  (Forgot to take another photo  after the dried spices were added, oops!)

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 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.  (It will thicken more the longer you cook 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!

Spicy Sausage, Lentil, and Tomato Soup
(Makes about 6-8 servings, recipe adapted from Sausage and Lentil Soup at The Joy of Soup.)

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 (or regular oregano will work, but don't use Mexican oregano)
1 tsp. ground fennel seed (optional, but this really adds to the flavor)
5 links (19.5 oz.) hot turkey Italian Sausage (check the label to find turkey Italian sausage with less than 10% fat for South Beach Diet)
8 cups chicken stock (or  use 5 cans chicken broth; 14.5 oz. can, and freeze the extra 8 oz.)
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 saute 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, scraping the browned sausage bits off the bottom of the pan, and add that to soup pot.

Add the rest of the chicken stock, 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.

This soup freezes well, so you might want to make a double batch and freeze some for lunches to take to work.


South Beach Suggestions:
Dried beans and lentils are a  low-glycemic ingredient that's approved for any phase of the 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 for phase one.

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.

More Lentils Soups I'd Love:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Inspired by Farmgirl's Lentil Soup from Kalyn's Kitchen
Mexican Red Lentil Stew with Lime and Cilantro from Kalyn's Kitchen
Armenian Red Lentil Soup from Soup Chick
Syrian Vegetarian Red Lentil Soup from Herbivoracious
Algerian Lentil Soup from 64 Sq. Ft. Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen 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!
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59 comments:

  1. I definitely understand your love of lentils. In fact, I made your spicy red lentil and chickpea stew last night, and am currently enjoying some as I type (I LOVE it). I'll have to add this soup to my list of recipes to try.

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  2. Katie, I agree completely about the Red Lentil and Chickpea Stew. So glad you are enjoying it! I have made that recipe so many times, and this one is definitely going to be a favorite for me too!

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  3. Gorgeous picture! It almost makes me think I like lentils.

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  4. I haven't made enough soups this year and this is seriously making me wish I had a bowl in front of me now :)

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  5. I love your recipes because I too love lentils (and cilantro)!

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  6. A spicy soup helps me beat the winter blues!
    I am changing my dinner plans for tonight and making your soup!
    Cheers! -- Donna

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  7. I love lentils and didn't even know they were one of the world's healthiest foods. Bonus! Your soup looks delicious!

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  8. This looks like something my hubs would love. Must add to the winter soup rotation.

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  9. I love lentils and lentil soup but this version looks like one my husband would love too, yummy!

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  10. This is one hearty, great looking soup - the kind that makes great leftovers for lunch. I'm saving this now.

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  11. I was so happy to find this recipe this afternoon and find that I had all the ingredients already! It is snowy and 19 degrees F. here and I made it while my grandson napped! My husband just got home and said it smelled so good! I am so glad that I came to your site today!

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  12. Yes, thank you, on a snowy day in Montana! I will be making this!

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  13. I'm so glad people are liking this, and even more so that some people are already trying it!

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  14. This sounds so hearty and delish. Just stumbled upon your blog today and am loving it. Added you to my reader so I can see what's coming next! -Mary

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  15. I'm undecided about lentils so I must try this. It looks delicious.

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  16. Thanks Mary!

    Ann I predict you will like it; hope so!

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  17. I adore lentil soups, and with sausage, even better. One question (or clarification) -- when you puree the soup, you do it with the sausage in it? I don't usually do that, so it will be fun to give your method a try.

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  18. I adore lentil soup of any kind and this looks great. I'll just have to wait until the weather cools down in my part of the world.

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  19. This was delicious and it definitely has a spot in my winter recipes! Thanks so much!

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  20. Lydia, yes this recipe called for the soup to be pureed with the sausage, veggies, etc. That was a new idea for me too, but it worked well in the soup.

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  21. I've been lurking through your blog now for quite some time. You never fail to amaze me with your superb, healthy and mouthwatering dishes! Keep it up, Kalyn!

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  22. I've made something similar to this with red lentils and it is one of my most favorite dishes! I'm definitely going to have to give your version a try Kalyn!

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  23. I just finished up the last of my soup which was almost exactly like yours. However you took some out to puree and put back in. I didn't do this and now I'm wishing I had. What a great idea! Guess I'll be making another pot soon. I make my own sausage so I'll have to see if I have any in the freezer. I love that idea. You know all the great tricks. Thank you Kalyn!

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  24. I just posted your pumpkin chili soup on my blog and it was GREAT! This looks fantastic too, I love lentils, thanks!

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  25. Just the kind of soup for a cold winter's day and it is really cold here.

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  26. Oh my goodness, that looks so, so delicious. I can't wait til lentils are on plan for me!

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  27. I love Indian food and most places I've been to have lentil soup. I've never found a lentil soup that I like. This recipe sounds great though. There are so many other elements here that I couldn't help but enjoy it.

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  28. I do think that anyone who likes the flavors of spicy Italian sausage will love this soup. Thanks for all the nice feedback everyone.

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  29. Hi Kalyn, I visit often but rarely comment. HAD TO on this post though, WOW, that looks delicous. Thanks as always for your inspiring recipes and photos.

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  30. Roz, *thank you* for the nice feedback! (That kind of comment always makes my day!)

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  31. I was at Kalyn's and the smell from this pot of soup was so good that I immediately located a bowl to try it. I was not disapointed when I tasted it...it was so delicious! Yum. I am so lucky my sister is such a good cook!

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  32. Thanks Val! I just wish you lived next door so I could give you more leftovers. (Love ya!)

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  33. This is article is a winner. I am a person who never gets a well appetite without soup on the menu... even in the house or outside I always include soup. My favorite soup is the mushroom soap I also tried a chicken soup before but don't like it much. Maybe yours would be better. I would love to try it.

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  34. This soup has so many great flavours in it!

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  35. I made this soup last night ... soooo good! I pureed about half and that gave it a great velvet texture. I used whole peeled canned tomatoes that I chopped up, but they came in a lot of thick sauce which added to the smooth texture of the soup. I also added a can of pink beans. I served it with a topping of grated Parmesan cheese -- that added to the Italianness of the soup. Thanks so much for the recipe, keep up the great work!

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  36. Gondee, so glad you enjoyed the soup!

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  37. This stuff is delicious! I used some organic beef Italian sausage I had in the freezer, otherwise stuck to the recipe. I just finished my second bowl and will definitely be making this again.

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  38. Val so glad you liked it! (And that sausage sounds fantastic!)

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  39. I make loads of soup but this has to be my new favorite this year. You have a great site and I often make recipes that you post.

    Do you have the caloric breakdown of the sausage lentil soup?

    Thanks so much!

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  40. Eross, glad you are enjoying the blog.

    I chose the South Beach Diet to manage my weight because I didn't want to have to calculate calories, points or carbs. So since I am not calculating that information for myself, I can't take time to provide that information for the recipes. (There is only so much time in the day, and I already spend hours and hours on each recipe.)

    I do think there are a number of online sites where you can input the ingredients and it will calculate for you; check google.

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  41. Great work. Another great use for the immersion blender.

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  42. Jessica, don't you just love the immersion blender!

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  43. This looks luscious. I'm becoming a huge lentil lover myself. Recently made a soup with the little french Puy lentils that was the best one I've made yet. Soups are becoming a supper staple at our house since they are so healthy and satisfying. Thanks for another great recipe.

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  44. Martha, I'm a huge lentil fan and I think this might be my very favorite lentil soup. Hope you enjoy it.

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  45. I tried this with a few modifications because of what I had on hand and time restrictions. I made it in the crock pot - cooked the turkey sausage (used mild because I don't care as much for hot), threw all the rest of the ingredients in the crock pot. Didn't sautee the veggies - just chopped them in food processor and threw them in. Only used two cans of tomatoes because I couldn't fit the third in. Used a whole package of lentils because I didn't want to throw the last 1/2 cup in the cupboard. Didn't have any oregano so just used thyme and fennel. Came out great! More like a lentil stew because it was so thick, but it was delicious and I'll make it again!

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  46. Laura, glad your version was a success and that you enjoyed it.

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  47. I just put this in my nutrition program, and it makes 6 - 25 oz. servings. I generally use 12 oz. (1 and 1/2 cups) as a serving - so this recipe makes 13 servings. not 6 to 8.

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  48. With all due respect to your nutrition program, there's no way you can take the inital ingredients for soup and calculate the servings. The veggies, broth, and tomatoes all cook down when the soup is simmering, and even the sausage weighs less after it's cooked. I ate a moderate sized bowl of soup (maybe 2 cups, but certainly not more), saved a container of soup in the fridge, and filled five containers for the freezer when I made it. (And this is partly why I don't calculate nutritional information.)

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  49. You're absolutely right. I made the soup after I posted. It was delicious. I'm a personal chef, specializing in the South Beach. (Seems like lately everyone wants calorie and carb counts, so I'm starting to do that with all my recipes.) It actually made 10 - 12 oz. servings.

    My helper said she thoght we had another "5" soup (our highest rating for a dish). Seems like everyone on our end of town was out of hot Italian Sausage, so we used the sweet and added some crushed red pepper. I'm sure it will be even better with the correct ingredients.

    By the way, we made the cannellini bean soup with Italian Sausage last week and one of our clients said, quote: "And the cannellini bean and sausage stew was heavenly."

    Thanks for all the great recipes.

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  50. I'm glad you and your clients are enjoying the recipes (and I would great appreciate it if you would credit my blog as the recipe source when you're making one of my recipes for clients.)

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  51. I have been making this soup for my lunches at work the past few weeks.. and I absolutely LOVE it. Best. Soup. Ever.
    However being in Germany at the moment, I had to swap the lean turkey sausage for spicy Italian sausage. (Germany may be the land of wurst and sausage, but low fat? I have yet to find any.)
    I've been lurking on your blog for a couple of years now and I really want to thank you. Your wonderful, simple recipes have made it easier for me to get back into shape.

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  52. First time trying lentils, yum! Thank you for a delicious recipe, made a large soup pot, leftovers in the fridge and the freezer.

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  53. I love this soup and my lentil hating sister assked for the recipe. Thanks so much

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  54. Oh Simone, I love hearing that!

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  55. I loved this soup the first night and never got tired of the leftovers. I made a few changes - I used one can tomato sauce and one container of Pomi diced tomatoes. I did not simmer it as long as it said, just until the lentils were cooked, and I left it chunky without blending any of it which saved some time. Thanks for the recipe. I will make it again.

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  56. We made this recipe last night and it was delicious! I love hearty soups like this on cold, snowy nights so this recipe will be joining our regular winter soup rotation. I can't wait to try your Chicken, Black Bean and Cilantro soup!

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  57. Just made this tonight for dinner and it was amazing! This is my first day of South Beach and I'm thrilled I found a recipe that actually makes me feel full - I'm a carb addict and was convinced that I'd be starving and angry throughout Phase 1.

    I thought I had fennel seeds on hand, but turned out I only had cumin seeds. It seemed to work well, but next time I'll grab some fennel seeds to see how that changes the taste.

    Thanks Kalyn for a great recipe!

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  58. LtlLori, so glad you enjoyed it. The fennel seeds are definitely optional, but I do love the flavor of ground fennel.

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  59. I love lentil soup, too. The last time I used chorizo. We don't get spicy uncooked sausages. Like the idea of pureeing part to thicken. I sometimes use coral lentils for that....

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