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Portuguese Lentil Soup - Meals to Heal

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By Susan Levy

http://meals-to-heal.com/blog/forget-new-years-resolutions/

 

 

Portuguese Lentil Soup
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Last year we were on Cape Cod and lunched on a Portuguese soup, thick with kale and sausage. This is our heart-healthy twist on that classic. Our version offers lentils, which provide great fiber and folate, low-calorie, nutrient-dense kale and spicy chicken sausage for flavoring.
Servings 6people
Ingredients
  • ½ pound spicy chicken sausage (about 3), sliced into ½-inch pieces
  • 1  small onion, diced
  • 1 cup lentils picked over, rinsed
  • 3 cups water
  • 2 cups low-sodium chicken broth
  • ½ bunch kale, collards, or Swiss chard stems and center ribs discarded and sliced thin (about 2 cups)
  • 1 tablespoon lemon juice
  •   Fresh ground black pepper
 
 
Instructions
  1. In a 3-quart heavy saucepan, brown sausage over moderate heat. Add onion and cook until soft and golden.
  2. Add lentils, water and broth and bring to boil. Simmer covered, 30 minutes, or until lentils are almost tender.
  3. Add greens and simmer, uncovered, until lentils are tender, 10 minutes. Just before serving, add lemon juice and sprinkle pepper to taste.
Recipe Notes

Per serving: 233 calories, 16g protein, 25g carbohydrate, 11g fiber, 8g fat, 2g sat fat, 3g mono fat, 20mg cholesterol, 328mg sodium

THE SEASONED COOK Take advantage of the vast array of winter greens, collards, Swiss chard, and escarole in this easy to make soup. Make a large batch to enjoy leftovers, freeze, or feed a crowd with a green salad and hearty bread.

 

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