Pantry Lentil-Sausage-Kale Soup

Pantry Lentil-Sausage-Kale Soup

This meal is full of fibre and protein and can be thrown together in 30 minutes! Makes a great pre-workout meal as its full of slow-burning complex carbohydrate
Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 5

Ingredients


1 can (14oz) Lentils, canned (rinsed under cold water)
1 can(s) (16 oz) Diced tomatoes, canned
2 sausage Sausage, bratwurst, pork (chopped)
1 large White onion (diced)
3 clove(s) Garlic (minced)
1 1/2 litre Water, filtered
2 medium potato Sweet potato (scrubbed and cubed)
1/2 bunch Kale (rinsed and chopped loosely)
1 tsp Cumin
3/4 tsp Salt
1 dash Black pepper
1 tbsp Olive oil

Instructions


1. In a large pot on medium heat add olive oil and chopped onions. 

2. Add chopped sausage and cook, stirring frequently. Cook until onions start to get clear. 

3. Add chopped garlic and stir. Cook for a minute or two. Do not brown garlic. 

4. Add canned tomatoes, rinsed canned lentil, diced sweet potatoes, cumin, black pepper and salt. 

5. Add water, stir and raise temperature to medium high. Cook on boil for about 5 minutes, then reduce heat to simmer. 

6. Cook on simmer with the lid ajar for about 20 minutes until tomatoes have broken down, stirring occasionally. 

7. Laddel into bowl and enjoy!

Nutrition Facts

Per Portion

Calories 376
Calories from fat 116
Calories from saturated fat 34
Total Fat 12.9 g
Saturated Fat 3.7 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.9 g
Cholesterol 25.5 mg
Sodium 863 mg
Potassium 1205 mg
Total Carbohydrate 46 g
Dietary Fiber 9.0 g
Sugars 5.5 g
Protein 18.6 g

Dietary servings

Per Portion


Meat 0.5
Meat Alternative 0.6
Vegetables 3.5

Energy sources


Pygal49%467.73256598118087193.2508955555061631%309.64569325539185247.443627091245220%328.96915164149476123.6143220539915349%31%20%CarbohydratesFatProtein

Notes:

Lentils

are full of polyphenols which are phytochemicals that fight against harmful agents in the body

Recipe from:
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