Protein-Packed Lentil & Chicken Sausage Soup

Serves: 4-6 people  |  10 Minute Prep Time |  30 Minutes to Cook

While we love our meatless meals and especially enjoy a nutritious vegan lentil soup, we also take our protein needs seriously at The Diplomacy Diet™. By adding chicken sausage to our traditional lentil soup recipe, we’re not only adding tons of flavor but also another 52 grams of protein to an already hearty dish. And, when you portion the soup out into 5 servings, boom! – each serving contains the 30 grams of protein your body needs per meal/snack to support muscle growth and repair as well as maintain blood sugar levels.

Protein is only one part of the nutritional story here. On their own, lentils are nutritional powerhouses – rich in protein, yes, but also iron, magnesium, potassium, zinc, B vitamins and fiber. And, because we’ve piled on the veggies in this recipe, there’s even more to love (and love you back!).

Aside from being nutritious and filling, this soup is also incredibly easy to prep. It’s even better the next day. And finally, and perhaps most importantly, it’s truly delicious and something the whole family will enjoy!

Instructions:

  1. Place the lentils in a fine mesh sieve and rinse thoroughly in cold water. Remove any debris or shriveled lentils.
  2. Heat two tablespoons of extra virgin olive oil in a large Dutch oven and sauté chicken sausage until cooked through, about 5-8 minutes. Using a slotted spoon, remove from pan and set aside.
  3. In the same oil, sauté onions, celery and carrots until cooked through about 5 minutes. Add garlic, tomato paste, salt, pepper and spices. Cook for another few minutes to let the flavors meld together.
  4. Add the lentils and water and bring to a boil. Immediately reduce the heat to low and maintain at a low simmer, so there’s gentle bubbling. Add the bouillon. Cover the lentils but keep the lid slightly tilted, and cook for about 20-30 minutes. Add more water, if necessary.
  5. When the lentils are cooked through, add the sausage and torn spinach leaves, and allow the spinach to wilt. Salt and pepper to taste.
  6. Portion into 5 bowls, and optional: serve with top grated Parmigiano or Pecorino cheese.
  7. Enjoy!

Ingredients

  • 1 16 oz package of organic French green or brown lentils, rinsed thoroughly
  • 1 package of Applegate Italian chicken sausage or similar, cut into 1/4 rounds
  • 2 Tbsp extra virgin olive oil
  • 1/2 onion, finely diced
  • 2 celery stalks, diced
  • 2 medium to large carrots, diced
  • 3 garlic cloves, diced
  • 1 Tbsp organic tomato paste
  • 1 tsp ground turmeric
  • 1 tsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 8-10 cups of water (more if needed)
  • 1 Tablespoon Organic Better than Bouillon soup base, roasted chicken variety
  • 1 large handful of baby spinach, roughly torn
  • additional salt and pepper to taste
  • grated Parmigiano Reggiano or Pecorino Romano, optional

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