ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Lentil Soup

Photo: Oxmoor House
Total time 1 hr
Yield Serves 10 (serving size: 1 1/4 cups)
This one-hour soup is surprisingly simple to make, considering how much satisfying flavor it delivers. Lentils, a nutritional powerhouse full of fiber; make a hearty winter soup when combined with a little bit of sausage and a lot of vegetables.

Ingredients

  • 1 (3 3/4-ounce) link hot Italian pork sausage
  • 1 tablespoon olive oil
  • 1 1/2 cups chopped red onion
  • 1 cup sliced celery
  • 2 carrots, peeled, halved lengthwise, and sliced
  • 2 garlic cloves, minced
  • 7 cups water
  • 4 cups fat-free, lower-sodium chicken broth
  • 1 cup lower-sodium tomato sauce
  • 1 teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper
  • 5 (4-inch-long) thyme sprigs
  • 2 bay leaves
  • 1 (16-ounce) package dried lentils
  • 1 (6-ounce) package fresh baby spinach
  • Shaved fresh Parmesan cheese (optional)

Nutrition Information

  • calories 248
  • fat 5.4 g
  • satfat 1.1 g
  • monofat 2.3 g
  • polyfat 1.6 g
  • protein 17.2 g
  • carbohydrate 33.9 g
  • fiber 8.6 g
  • cholesterol 8 mg
  • iron 3.8 mg
  • sodium 381 mg
  • calcium 57 mg

How to Make It

  1. Remove casing from sausage. Heat a 4-quart saucepan over medium-high heat. Add oil to pan; swirl to coat. Add sausage to pan, and cook until browned; stir to crumble. Add onion, celery, and carrot; sauté 4 minutes or until tender. Add garlic; sauté 30 seconds.

  2. Stir in 7 cups water and next 6 ingredients (through bay leaves). Bring to a boil; stir in lentils. Return to a boil; reduce heat, and simmer, uncovered, 40 minutes or until lentils are tender.

  3. Stir in spinach; cover and cook 2 minutes or just until spinach wilts. Remove and discard thyme sprigs and bay leaves. Ladle soup into bowls, and, if desired, sprinkle evenly with cheese.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Cooking Light Lighten Up, America!