This recipe is for our friends who are switching to a more plant-based lifestyle. Going plant-based doesn’t have to be done cold-turkey!
Using a plant-based protein source, like lentils, cuts down on the total amount of saturated fat and sodium without compromising the protein. Lentils have 11 g of protein per ¼ dry cup! That’s equivalent to 1 ½ protein exchanges.
Not only do lentils provide you with an extra boost of protein; you’re also getting 10g of dietary fiber per ¼ cup of dry lentils. Dietary fiber is beneficial for maintaining a healthy gut, regulating hunger and appetite, and blood sugar control.
Lentil and Sausage Soup
Makes 6 Servings
Exchanges: 1 Fat, 2 Starch, 1 Vegetable, 2 Protein
3 stalks celery, thinly sliced
2 medium carrots, thinly sliced
½ large yellow onion, thinly sliced
2 cloves garlic, minced
1 tablespoon olive oil
2 uncooked hot Italian Sausage links
3 ½ cups reduced sodium chicken broth
1 – 14.5 ounce can of diced tomatoes with basil, undrained
1 cup brown or green lentils, rinsed and drained
⅛ teaspoon crushed red pepper flakes
- In a large pot, cook celery, carrots, onion, and garlic in oil over medium high heat for 5 minutes
- Add sausage, cook until browned
- Add remaining ingredients and bring to a boil. Reduce heat and cover. Allow to simmer for about 35 minutes until lentils are tender
Ready to go completely plant-based? Add an extra ¼ cup of dry lentils and skip the sausage.
Substitute turkey sausage or chicken breast for less fat.
Add avocado slices on top for a healthy fat that cools down the spice.
Try this recipe with fennel, corn, or spinach. Not a big fan of lentils? Try this recipe with quinoa or split green peas.