Chipotle Sausage & Lentil Soup

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I really love kale and sausage soups so I decided to put my own twist on this soup.  I think it’s kind of funny how kale has now become this popular leafy green vegetable and not just a pretty garnish on a plate.

One serving size (1 cup) of kale contains only 36 calories plus a whopping 5 grams of fiber! It also contains a rock star amount of the daily requirement including: 15% calcium, 15% vitamin B6, 40% magnesium, 180% vitamin A, 200% vitamin C and 1020% vitamin K!  Oh wait that is not all . . .kale is a good source of copper, potassium, iron, magnesium and phosphorus.  Wow, no wonder kale is getting all this hype as the “Super Man” of greens.

 

Kale is a bit heartier than other lettuces, so the first step is to remove the fibrous stem.  You simply just tear and pull away from the stem, saving the leafy greens.

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Rinse and chop in bite-size pieces.

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Here are the rest of ingredients for the soup. I forgot to show the onion, garlic and chipotle in adobe sauce because it was already on the stove.  It was a crazy morning.

ingredients

Love UNSALTED chicken stocks! 

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Look only 150 mg of sodium per serving!  Most stocks and broths contain at least 800 mg of sodium, then once you add the rest of the ingredients to your soup, you may end up with a sodium-laden soup.

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I love these chicken sausages, however, I always remove the casings.   They are moderate in sodium, low in fat and provide a great source of protein (14 gms!). FYI the other week I bought Archer Farms (Target brand) chicken sausages and they do not have any casings!

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And here is another rock star ingredient, red lentils! To me just plain ole lentils kinda taste like, well . . . dirt, even if I wash them, maybe the chef is at fault in this case, I don’t know? But I do really like red lentils!

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In one cup of red lentils contain 230 calories, 17.9 grams of protein and 15.6 grams of fiber! With that much fiber, lentils are a great low-glycemic food, meaning it will not raise blood sugar rapidly.

 

 

Now I just chopped the onion and garlic in my handy-dandy food chopper.   Sauté in a skillet and add the chipotle in adobe sauce.  If you have never used chipotle in adobe sauce before, be aware it is hot if you do not remove the seeds.  I bought a can of it awhile back and pureed  (I did not remove the seeds) the entire contents of the can.  I use about 1  tablespoons at a time and then I put it in a freezer bag. It really does give any recipe some wonderful flavor!

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Add some ketchup to the mixture.  I like ketchup in the recipe because it adds some sweetness that will help offset some of the heat. 

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I just added this mixture to the rest of the ingredients that were in a crock-pot but you definitely can add the rest of the ingredients over stove top.  This a a pretty hearty soup, in some cases it could be classified as a stew.  What a great way to get nutritious veggies and lentils for the day. 

 

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I will have to say the second day it tasted better Smile 

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Chipotle Sausage & Lentil Soup

Ingredients

Olive oil

1 sm  onion, chopped

1 garlic clove, chopped

1 tbsp chipotle in adobe sauce

2 tbsp ketchup

1 green pepper, chopped

1 (15oz)can stewed tomatoes

1 (15oz) can crushed tomatoes

1 bunch kale, de-stemmed, washed and chopped

4 chicken sausage links, casing removed and diced

1 cup red lentils

2 cup unsalted chicken broth

Preparation

In a small pan, drizzle with olive oil and sauté onion and garlic.  Add in the rest of the ingredient and simmer for 30 minutes or cook in a crock-pot on HIGH for 4 hours. 

 

It would be a nice day to warm up with some soup!  Enjoy!

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