Veggie & Chicken Sausage Soup

"Wow, this is tasty" were the first words out of my mouth after trying this recipe. I was skeptical at first, because it looks too healthy to be any good, but I walked away from the stove feeling like I had just won an episode of "Chopped". 

Ingredients 

This recipe was inspired by the flavors of fall, and for a warm hearty meal as temperatures are starting to drop. It's easy to shop for, I've broken your shopping list into two lists below to help you as you peruse the store. *Note: lentils are in the dry goods section!

PRODUCE & MEAT

• Kale (2 cups)
• Parsley (1/2 cup)
• Carrots (4 medium size)
• Celery (2 stalks)
• Leek (1 small)
• Onion (1/2)
• Garlic (4 cloves)
• Butternut Squash (1 small)
• Lentils (1/2 cup)
• Chicken Sausage (3 links, flavor of your choice)

Click me to enlarge

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Spices & Canned Goods

• Olive Oil (not shown)
• Diced Tomatoes (14 oz. can, fire roasted, or whatever flavor you want)
• Tomato Paste (6 oz. can)
• Vegetable Stock (4 cups)
• Paprika (4 tsp)
• Cayenne Pepper (2 tsp)
• Pepper
• Salt (not listed, to taste)

Click me to enlarge

Directions

1. Find someone to be your sous chef, that will make chopping all that veg way faster and cooking far more enjoyable (I did it on my own and was unimpressed by how much chopping I had committed myself to). Tip: chop everything to about the same size! This will ensure that it all cooks evenly. 
2. Heat a medium sized pot, and drizzle in olive oil. Then add garlic, onions, carrots, celery, squash, sausage, and spices. Sauté that biz on medium heat for about 5 minutes. 
3. Add your diced tomatoes, vegetable stock, and lentils. Simmer on low heat for about 20 minutes. 
4. Add tomato paste and greens (kale and parsley). Leave a bit of parsley out for garnish. Serve it up and eaaaattt!
5. (Optional) add cheese and eat with a hearty piece of rustic bread if you aren't watching calories! I added a bit of goat cheese to mine, so good! 

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Dietitian Tip of the Day: The meaning of mindful eating

​A dietitian would give this soup an A+! You can probably guess why – this is what you call quality eating. No need to count calories; you can’t go wrong with the abundance of color, fiber, vitamins, and minerals (yes, you will find Vitamin A, Vitamin C, and potassium in that parsley!), all while including every food group.

Every food group? You bet. Your sausage and lentils give you protein.

Have you seen lentils and protein in the same sentence before? There are a surprising 18g per cup! Not to mention lentils have about 15g of fiber per cup. No more poor digestion for you. 

Compare your go-to choice for sausage to a few chicken sausage links and you will reduce saturated fat by as much as 60%.

It pays to read and compare food labels, while you're comparing fat content next time you're at the store, check the sodium as well. 

Finally, your butternut squash (and lentils) give you a mindful portion of carbohydrates. I need more fingers to count the number of vegetables that have been chopped up in the pictures above – way.. to.. go. 

Finally, the sprinkle of goat cheese not only makes my mouth water, but will help optimize your bone and teeth health coming from the dairy department.  ​

Disclaimer about Calorie Tracking

Calorie tracking is not for everyone, and if you find it to be too obsessive for your tastes don't worry about it, your focus is better served on mindful eating.

Part of mindful eating is being in tune with what your little stomach desires. Eat this soup (or any other meal) until you are satisfied instead of Thanksgiving full.

The story of our lives will forever be that we need to cultivate a healthy relationship with food as much as we need quality, healthy foods. Why not start today? 

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