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Easy Italian Lentil and Sausage Stew

 The perfect Healthy, Hearty Fall Stew / Soup. Full of Fresh Veggies, Italian Sausage, Lentils and Spices.

Prep Time
20 mins
Cook Time
20 mins
Resting Time
30 mins
Total Time
1 hr 5 mins
Servings: 6
Calories: 476 kcal
Course: Main Course , Soup
Cuisine: Italian

Ingredients

  • 2 tablespoons olive oil
  • 4-5 Italian sausages (approximately one pound)
  • 1 large carrot chopped
  • 1 celery stalk chopped
  • 1/2 onion chopped (or 1 shallot chopped)
  • 1 clove of garlic chopped
  • 1 1/4 cups lentils 250 grams
  • 1/4 cup white wine (60 grams)
  • 3/4 cup tomato puree (passata) (170 grams)
  • 2 cups of vegetable broth (500 grams)
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • dash or 2 of hot pepper flakes if desired

Instructions

    Cup of Yum
  1. In a medium bowl add lentils and cover with water, let sit for 30 minutes, drain and rinse with water.
  2. In a medium -  large pot on medium low heat add the olive oil and the Italian sausages (prick the sausages with a fork), cook and brown on both sides, then stir in the chopped carrot, celery, onion and garlic, cook until onions are transparent (about 2 minutes) then add the lentils, stir to combine and cook for 1 minute, raise the heat to medium high and add the white wine continue to cook until wine has evaporated (about 2 minutes).
  3. Add the tomato puree, vegetable broth, and spices, stir to combine, cover and bring to a boil on medium high heat, then lower to medium low, leave half covered, stirring occasionally and cook for approximately 45 minutes, or until lentils are tender and liquid has thickened. If you prefer a thinner soup then you can add more broth or water. Enjoy!

Notes

  • If you find the stew is too thick and the lentils are not cooked enough, then just add more broth.  Be sure to stir quite often while cooking.

Nutrition Information

Calories 476kcal (24%) Carbohydrates 31g (10%) Protein 21g (42%) Fat 28g (43%) Saturated Fat 9g (45%) Cholesterol 56mg (19%) Sodium 885mg (37%) Potassium 790mg (23%) Fiber 13g (52%) Sugar 4g (8%) Vitamin A 2385IU (48%) Vitamin C 8.5mg (9%) Calcium 56mg (6%) Iron 4.6mg (26%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 476

% Daily Value*

Calories 476kcal 24%
Carbohydrates 31g 10%
Protein 21g 42%
Fat 28g 43%
Saturated Fat 9g 45%
Cholesterol 56mg 19%
Sodium 885mg 37%
Potassium 790mg 17%
Fiber 13g 52%
Sugar 4g 8%
Vitamin A 2385IU 48%
Vitamin C 8.5mg 9%
Calcium 56mg 6%
Iron 4.6mg 26%

* Percent Daily Values are based on a 2,000 calorie diet.