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 chicken sausage to enhance the savory flavor.

Print Recipe

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Serves:  6

Ingredients

• ½ pound spicy chicken sausage (about 3 links), sliced into ½ inch pieces

• 1 small onion, diced

• 1 cup lentils, picked over and rinsed

• 3 cups water

• 2 cups low-sodium chicken broth

• ½ bunch kale, collards or Swiss chard with stems and center ribs discarded, sliced thin (about 2 cups)

• 1 Tbsp lemon juice

• Fresh ground black pepper

 

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Method

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, about 10 minutes, until lentils are tender.
   Just before serving, add lemon juice and sprinkle with pepper to taste.

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

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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.