The sausage really gave the soup a great flavor, and I loved the way the kale cooked up but still kept it's integrity (it didn't fall apart or get mushy). In fact, I think kale may be my new favorite green for soup. I also threw in some beans for added protein and fiber.
1 12-oz tube Jimmy Dean, 50% less fat sausage
2 medium carrots, diced
2 ribs celery, diced
1 green bell pepper, diced
2 cloves garlic, minced
1/2 teaspoon dry thyme
1/2 teaspoon dry tarragon
1/2 teaspoon fennel seeds
1/8-1/4 teaspoon red pepper flakes
3/4 teaspoon kosher salt
1 14.5-oz can diced tomatoes, undrained
1 15-oz can garbanzo beans, drained and rinsed
1/2 cup dry red or green lentils
6 cups chicken broth
1 cup water
3 cups kale, chopped (I remove the stem)
1. Heat a large pot over medium heat. Cook and crumble the sausage until it's no longer pink. Add the carrots, celery, bell pepper, and garlic, and cook, stirring often, until the veggies are softened, about 5 minutes.
2. Add the thyme, tarragon, fennel seed, red pepper flakes, and salt, and cook for 3 more minutes. Add the tomatoes, garbonzo beans, lentils, chicken broth, and water, and bring it to a boil over high heat. Reduce the heat to maintain a simmer, cover, and simmer until the lentils are tender, about 40 minutes.
3. Add the kale and cook until it's tender, about 10 minutes.
Makes about 8 1-cup servings.
per serving: 200 cal/8.5g fat/6g fiber/21g carb/13g pro