Lentil and Rice Soup with Sausage Low Fat
Warm up your kitchen with this hearty yet health-conscious Lentil and Rice Soup with Sausage. This low-fat recipe combines lean turkey sausage, nutrient-packed lentils, and whole-grain brown rice for a satisfying one-pot meal that’s rich in both flavor and nutrition. Aromatic vegetables like onion, carrot, and celery pair beautifully with bold spices including thyme, cumin, and paprika, while a touch of crushed tomatoes adds a subtle tang. Finished with tender baby spinach, this wholesome soup is as vibrant as it is comforting. Perfect for busy weeknights, it’s ready in just under an hour, making it an ideal choice for meal prep or family dinners. High in protein, fiber, and packed with hearty ingredients, it’s a dish that nourishes both body and soul—without the extra calories.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 2 links lean turkey sausage links
- 1 large yellow onion, diced
- 2 medium carrot, diced
- 2 stalks celery stalk, diced
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 6 cups low-sodium chicken broth
- 1 cup brown or green lentils, rinsed
- 0.5 cup brown rice, rinsed
- 1 cup crushed tomatoes (canned)
- 2 cups baby spinach
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Slice the turkey sausage into thin rounds and add to the pot. Cook for 4-5 minutes, stirring occasionally, until lightly browned. Remove with a slotted spoon and set aside.
In the same pot, add the diced onion, carrot, and celery. Sauté for 5-6 minutes until the vegetables are softened.
Add the minced garlic, dried thyme, ground cumin, and paprika. Stir and cook for 1 minute, allowing the spices to become fragrant.
Pour in the chicken broth and stir, scraping the bottom of the pot to deglaze any browned bits.
Add the rinsed lentils, brown rice, and crushed tomatoes. Stir well.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 30 minutes, stirring occasionally to prevent sticking.
Return the cooked sausage to the pot and add the baby spinach. Stir until the spinach wilts, about 2-3 minutes.
Taste and adjust the seasoning with salt and black pepper.
Serve hot and enjoy your hearty, low-fat lentil and rice soup with sausage!
Nutrition Facts
Calories |
1132 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.3 g | 48% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 4538 mg | 197% | |
| Total Carbohydrate | 129.6 g | 47% | |
| Dietary Fiber | 36.7 g | 131% | |
| Total Sugars | 37.7 g | ||
| Protein | 79.9 g | 160% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 467 mg | 36% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 3413 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
