I’m always looking to add a hearty and wholesome soup to our lunch or dinner routine. This Lightened Up Copycat Recipe for Ina Garten’s Sausage Lentil Soup is a breeze to make. And, it’s also a nutritional powerhouse that fits into a healthy eating plan. Or, for those of us – like me – keeping an eye on their Weight Watchers points.
Packed with savory flavors, protein-rich lentils, and lean sausage, this soup is a comforting yet guilt-free indulgence. Again, this proves you don’t have to compromise on taste to maintain a balanced lifestyle.
Let’s get started making this delicious bowl of goodness that your taste buds will thank you for.
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Nutrient-Packed Ingredients: The Healthy Backbone of this Lightened Up Sausage Lentil Soup Copycat
Lightened Up Copycat Recipe of Ina Garten's Sausage Lentil Soup Recipe
Ingredients
- 1 Lb Green Lentils
- 2 Tbl Olive Oil
- 4 Cups Diced Yellow Onions About 3 Large Onions
- 4 Cups Chopped Leeks - White and Light Green Parts Only About 2 Large Leeks
- 1 Tbl Minced Garlic
- 1 Tbl Kosher Salt
- 1.5 Tsp Freshly Ground Pepper
- 1 Tsp Dried Thyme Leaves
- 1 Tsp Ground Cumin
- 3 Cups Medium Diced Celery About 8 Stalks
- 3 Cups Medium Diced Carrots About 5 Carrots
- 3 Quarts Fat Free Chicken Broth
- 1/4 Cup Tomato Paste
- 1 Lb Turkey Kielbasa or Smoked Turkey Sausage
- 2 Tbl Red Wine Vinegar
- Grated Parmesan Cheese, Optional for Serving
Instructions
- In a large bowl, cover the lentils with boiling water and allow to sit for 15 minutes. Drain.
- In a large stockpot over medium heat, heat the olive oil and saute the onions, leeks, garlic, salt, pepper, thyme, and cumin for 20 minutes, or until the vegetables are translucent and tender.
- Add the celery and carrots and saute for another 10 minutes. Add the chicken stock, tomato paste, and drained lentils, cover, and bring to a boil.
- Reduce the heat and simmer uncovered for 1 hour, or until the lentils are cooked through and tender. Check the seasonings. Add the kielbasa and red wine and simmer until the kielbasa is hot.
- Serve sprinkled with grated Parmesan (Optional)
- This makes 6 large servings. Each serving is about 2 cups and is 6 Points on Weight Watchers. Enjoy!
Bowlful of Options: How This Soup Fits Diverse Eating Plans
This Lightened Up Sausage Lentil Soup Copycat is versatile and fits well into various dietary preferences and restrictions. Here are some types of diets that this soup aligns with:
- Mediterranean Diet: With the inclusion of olive oil, vegetables, and lean protein, this soup mirrors the principles of the Mediterranean diet, known for its heart-healthy focus.
- Plant-Based or Vegetarian Diet: While the recipe includes turkey kielbasa, it can easily be adapted for a plant-based or vegetarian diet by omitting the meat or substituting it with a plant-based alternative.
- Protein-Rich Diet: The combination of green lentils and turkey kielbasa provides a substantial amount of protein, making this soup suitable for those prioritizing protein intake.
- Low-Calorie Diet: With the use of fat-free chicken broth, minimal oil, and a variety of vegetables, this soup is a satisfying and low-calorie option for individuals aiming to reduce calorie intake.
- Gluten-Free Diet: This soup is inherently gluten-free, making it a safe and delicious option for individuals with gluten sensitivities or those following a gluten-free diet.
- Weight Watchers (WW) or Point-Based Diets: The careful selection of ingredients, such as turkey kielbasa and fat-free chicken broth, aligns with the principles of point-based diets like Weight Watchers
- Anti-Inflammatory Diet: Ingredients like onions, garlic, olive oil, and thyme carry anti-inflammatory properties, making this soup suitable for those following an anti-inflammatory diet.
- Diabetic-Friendly Diet: The balance of protein, fiber-rich lentils, and vegetables can contribute to stable blood sugar levels, making this soup a potentially suitable choice for individuals managing diabetes.
RELATED:Â How I Lost ALmost 10 Pounds in 2 Weeks on Weight Watchers
Behind the Ladle: Unraveling Common Questions About This Healthy Flavorful Lentil Soup
Q: Can I make this soup ahead of time and freeze it? A: Absolutely! This soup freezes well, making it a convenient option for meal prep. Allow it to cool completely before transferring to airtight containers, leaving some room for expansion. When ready to enjoy, thaw in the refrigerator overnight and reheat on the stovetop.
Q: Can I substitute the turkey kielbasa with a different protein or make it vegetarian? A: Certainly! Feel free to customize the recipe to suit your dietary preferences. You can omit the kielbasa for a vegetarian version or substitute it with another protein of your choice, like chicken or tofu.
Q: How can I adjust the sodium content of the soup? A: To reduce sodium, opt for low-sodium chicken broth and be mindful of salt usage. You can also rinse the lentils before cooking to lower their sodium content. Adjusting these elements allows you to tailor the recipe to your specific dietary needs.
Q: Are there any gluten-containing ingredients in this soup? A: No, this recipe is gluten-free. All the listed ingredients, when sourced without additives, are naturally gluten-free. Ensure that any additional ingredients you use also adhere to a gluten-free diet if necessary.
Q: Can I use different types of lentils in this soup? A: While green lentils work well in this recipe, you can experiment with other lentil varieties like brown or black lentils. Keep in mind that cooking times may vary, so adjust accordingly.
Q: How can I make this soup even lower in calories? A: To further reduce calories, consider using additional vegetables and reducing the amount of oil. Opt for leaner protein choices and increase the ratio of broth to solid ingredients.
Q: Is there a vegetarian alternative to the fat-free chicken broth? A: Yes, you can use vegetable broth as a flavorful vegetarian alternative. Ensure it aligns with your dietary preferences and provides the desired taste.
Q: Can I add more spices or herbs to enhance the flavor? A: Absolutely! Feel free to experiment with additional spices or herbs to suit your taste preferences. Thyme, rosemary, or bay leaves can be wonderful additions to elevate the soup’s flavor profile.
Q: How long does the soup stay fresh in the refrigerator? A: When stored in an airtight container in the refrigerator, this soup can stay fresh for up to 3-4 days. Be sure to reheat it thoroughly before serving.
Q: Can I make this soup in a slow cooker or Instant Pot? A: Certainly! Adapt the cooking times and methods according to your appliance. In a slow cooker, cook on low for 6-8 hours or on high for 3-4 hours. For an Instant Pot, use the soup setting or cook on high pressure for about 10-15 minutes, adjusting as needed.
I know you will enjoy each spoonful of this Lightened Up Sausage Lentil Soup Copycat!