This healthy sausage and kale soup is also loaded with carrots, tomatoes, and lentils. It’s a deliciously good-for-you dinner to warm up with on a cool evening!
This weekend I brought you an Alfredo pizza, and I’ve got a something else cheesy planned for Thursday. In an effort to make up for all that cheese, I’m bringing you what may be the healthiest recipe I’ve ever written. I mean, it has kale AND barley AND lentils! I don’t know how I could have packed much more fiber or vitamins into one bowl.
Am I the only one who kind of dreads healthy dinners until I’m actually eating them? When I know a healthy sausage and kale soup or salad or anything that isn’t smothered in cheese is on the menu for dinner, I have a ho-hum attitude about it. I’m sure it won’t be delicious or think I’ll go hungry or something, but then I’m always happy after the first bite.
I wish I could make myself remember that healthy doesn’t mean boring or flavorless! Maybe I’ll remember now that I’m writing it all out. This soup is loaded with texture from the slightly chewy sausage, al dente carrots, and tender greens and lentils. The tomatoes add a nice tangy flavor, and it’s all swimming in a savory broth. What’s not to like??
This is one of those dishes that is hard to name since it has a lot going on. Kale and Sausage Stew with Barley and Lentils and Tomatoes and Carrots doesn’t really roll off the tongue, so let’s call it Healthy Sausage and Kale Soup for (kinda) short. You’ll just have to remember all the other goodness is in there. I hope you enjoy this hearty dinner on a cool evening very soon!
Healthy Sausage and Kale Soup
This hearty stew is loaded with sausage, kale, carrots, tomatoes, and lentils. It’s a deliciously good-for-you dinner to warm up with on a cool evening!
- Total Time: 1 hour 10 minutes
- Yield: 4 1x
- 1 tablespoon olive oil
- 1 onion diced
- 2 large carrots peeled and diced
- 12 ounces fully cooked Italian sausage sliced lengthwise and cut into 1/4″ slices(I use chicken or turkey sausage)
- 2 cloves garlic minced or crushed
- 28 ounces can diced tomatoes undrained
- 4 cups chicken broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon chili powder
- 3/4 teaspoon kosher salt
- 1/2 cup dry barley
- 1/2 cup dry lentils
- 10 ounces kale washed and chopped (I used the ready-to-eat bagged kind)
- hot sauce to taste optional
Heat olive oil in a large pot over medium-high heat. Add onion, carrots, and sausage, and saute until onion is translucent. Stir in garlic, and cook for 1-2 minutes longer.
Add tomatoes, chicken broth, oregano, basil, chili powder, and salt to the pot. Stir and bring to a simmer. Stir in barley, lentils, and half of kale. When kale has wilted a bit, add the remaining kale, stir to combine, and return to a simmer.
Reduce heat to medium-low, cover, and simmer for 45 minutes. Halfway through cooking time, stir and add up to 1 cup water if stew is thicker than you’d like.
Serve and add hot sauce to individual portions if desired. Great served with crusty bread on a cool night!
- Prep Time: 10
- Cook Time: 60
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Healthy-stew-sausage-kale stew was very good. I added a mild Portugese Linguica
Thanks, Loretta. I’m sure the linguica was a delicious addition!
This stew was absolutely fantastic!!! My family was a bit reluctant when they looked at the recipe (kale, barley, lentils) haha but everyone went back for seconds except the 3yr old…she is a hard one to please. Thank you so much for sharing all of your wonderful meals!
Thank you, Heather! I know what you mean about the recipe sounding less than exciting. It sounds like rabbit food, but it tastes really good! Adding sausage always helps ;) Oh, and my kids are not very adventurous eaters, so I won’t take offense that your little one didn’t like it ;)
Meg @ The Housewife in Training Files says
Mmm!! Sausage and kale?! Sign me up!
Nancy [email protected] says
I love kale! I haven’t had it in a stew before but I bet it is so good!
I bet you would really like this one then, Nancy! Thank you!
Melanie | Melanie Makes says
This would be the perfect dinner for this cold and blustery day, Andi – love how hearty it looks!
Thanks, Melanie! I hope you’re staying warm this weekend!
Jaren (Diary of a Recipe Collector) says
I often struggle with naming my creations too. I always want the title to reflect what’s in there, but sometime it just isn’t possible. This soup would make me feel so less-guilty about all the Thanksgiving food I’ll be having!
I know it’s hard! Then sometimes I want to name it something clever but know that it would never ever come up in a search if I called it “Fill Your Belly Stew” or something like that. I’m definitely going to need some guilt-reducing dinners after Thanksgiving too!
Caralyn @ glutenfreehappytummy says
comfort food at its finest!
Thanks so much, Caralyn! Great to connect with you :)
Sara @ Bitz & Giggles says
Andi, when you were having trouble naming your post, you should have called me. I would call it “A Whole Lotta’ Goodness In One Bowl!” LOL Seriously, this looks perfect for enjoying on the snowy days ahead and you don’t have to feel guilty finishing off the entire bowl!
You are sweet, Sara. Thank you!
Sheena @ Hot Eats and Cool Reads says
This soup looks so hearty and filling! Love recipes like these on cold winter days!! Pinning!
Thank you, Sheena! :)
Beth @ The First Year says
When recipes have a lot of ingredients, I have a hard time naming them too! Once I had a title that was 10 words long.. so I shortened it to vegetable kale soup, haha. This looks amazing!
It’s hard to narrow it down! I’ll have to try your tasty soup too!