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Lentil Soup with Kale and Sausage - PCOS-Friendly Recipe

Lentil Soup with Kale and Sausage
Lunch

Nutrition per Serving

0 Calories
0g Protein
0g Carbs
0g Fat

Ingredients

  • 2 tablespoons EVOO, plus more for drizzling
  • 1 pound hot or sweet Italian sausage, casings removed
  • 4 cloves garlic, finely chopped
  • 2 fresh bay leaves
  • 2 stems fresh rosemary
  • 1 carrot, finely chopped
  • 1 large or 2 medium onions, chopped
  • 1 potato, peeled and cut into small dice
  • 2 tablespoons tomato paste
  • 1 bunch black kale, stemmed and chopped
  • A few gratings fresh nutmeg
  • 1/2 cup dry white or red wine
  • 6 cups chicken stock
  • 1 1/4 cups brown lentils
  • Shaved Pecorino cheese, for serving

Instructions

  1. Heat the EVOO in a soup pot over medium-high heat. Add the sausage and cook, crumbling with a wooden spoon, until browned. Add the garlic, bay leaves, rosemary, carrots, onions and potatoes and season with salt and pepper. Cook until the vegetables are soft, 7 to 8 minutes. Stir in the tomato paste and cook for 1 minute. Stir in the kale and nutmeg. Add the wine to deglaze the pot, stirring and scraping up any browned bits from the bottom. Stir in the chicken stock and 2 cups water and bring to boil (for thicker soup, use 2 cups less liquid). Stir in the lentils and cook at a low, bubbly simmer until the lentils are tender, 30 to 35 minutes. Remove the rosemary stems and bay leaves. Ladle the soup into bowls and top with a drizzle of EVOO and the shaved Pecorino. Cook's Note: The soup can be refrigerated in an airtight container for a make-ahead meal. Reheat over medium heat. Per Serving: Calories 380; Total Fat 13 grams; Saturated Fat 3 grams; Protein 25 grams; Total Carbohydrate 44 grams; Sugar: 4 grams; Fiber 9 grams; Cholesterol 23 milligrams; Sodium 1207 milligrams

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Kale.

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