NDSU Extension - Sargent County


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Seems Like Soup Weather

Seems Like Soup Weather  10/4/19Have the cold, gray, wet days we’ve been having seemed like “soup weather” to you?  This recipe includes lentils and kielbasa sausage. 

Lentils are low in cost and high in nutritional value. They are among the best sources of dietary fiber, plant protein and the B vitamin folate.

With deer hunting season coming soon, if you are successful you will possibly be making your own homemade deer sausage.  That could be substituted for the kielbasa sausage.

Lentil-kielbasa Soup

8 ounces lentils (uncooked)

3 Tbsp. cooking oil (olive, canola, sunflower, etc.)

2 c. onions, chopped

2 tsp. garlic, minced

1 tsp. dried thyme

¼ tsp. cumin

2 c. carrots, cut in small chunks

2 c. celery, cut in small chunks

1½ quarts chicken broth (homemade or canned), reduced-sodium

2 Tbsp. tomato paste

14 ounces kielbasa sausage (reduced-fat)

Sort and rinse the lentils. Remove any stones. Place the dry lentils in a bowl and cover them with boiling water. Allow to stand while you prepare the remaining ingredients. In a large stockpot, heat the oil, then add the onions, garlic, thyme and cumin. Cook until the onions are translucent. Add the carrots and celery and sauté for about 10 minutes. Add the chicken broth, tomato paste and lentils and bring to a boil. Reduce heat. Allow to simmer uncovered for about an hour. Add the kielbasa and simmer until the kielbasa is hot. Serve. Makes 10 servings. Each serving has 180 calories, 11 grams (g) fat, 10 g protein, 9 g carbohydrate, 3 g fiber and 710 milligrams sodium.

Visit www.ag.ndsu.edu/ food for more recipes.

Source:  Julie Garden-Robinson, NDSU Extension Food and Nutrition Specialist, Nourish Newsletter, January 2019.

Photo Source: https://pixabay.com/photos/soup-vegetable-soup-vegetables-4487993/ (downloaded 10/8/19)



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