The Washington Post

Lentil and Kale Soup With Chicken Sausage

Lentil and Kale Soup With Chicken Sausage 4.000

Rey Lopez for The Washington Post; food styling by Marie Ostrosky for The Washington Post

Eat Voraciously Newsletter Jan 26, 2023

Quick-cooking lentils form the body of this soup, which is further enriched by nutritious kale. Use brown or green dried lentils for the quickest cooking time; smaller French du Puy lentils will take longer to cook. Chicken sausage adds flavor but can be left out to make the soup vegan.

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Active time: 20 mins; Total time: 45 mins

Storage Notes: Refrigerate for up to 4 days or freeze for up to 1 month.

4 - 6

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4-6 servings; makes 8 cups

  • 2 tablespoons olive oil
  • 2 links (6 ounces) fully cooked chicken sausage, sliced into thin rounds
  • 1 small yellow onion (5 ounces), diced
  • 2 small carrots (5 ounces total), diced
  • Fine salt
  • 2 tablespoons tomato paste
  • 2 cloves garlic, minced or finely grated
  • 1 bay leaf, preferably fresh
  • 1 teaspoon dried oregano
  • 6 cups no-salt-added chicken or vegetable broth, or water
  • 1 cup dry brown or green lentils, rinsed and picked over
  • 2 cups (2 ounces) kale (any kind), stemmed and finely chopped
  • Freshly ground black pepper
  • Chopped fresh parsley, for garnish (optional)


In a large pot over medium-high heat, heat the olive oil until it shimmers. Add the sausage and cook, stirring occasionally, until it browns, about 4 minutes. Add the onions, carrots and a pinch of salt. Cook, stirring occasionally, until the onion turns translucent, about 4 minutes. Use a wooden spoon to scrape up any browned bits as the vegetables release their moisture. Stir in the tomato paste, garlic, bay leaf and dried oregano.

Add the broth or water, lentils, and another pinch of salt. Cover, increase the heat to high and bring to a boil. Partially uncover, and reduce the heat to maintain a lively simmer until the lentils are cooked and the flavors have melded, about 20 minutes. Taste to check that the lentils have fully cooked; if not, cook for 5 to 10 minutes more. Season with additional salt, if desired. Stir in the kale, allowing it to wilt, about 2 minutes. Season with a few grinds of freshly ground black pepper. Remove from the heat, ladle into bowls, sprinkle with the parsley, if using, and serve hot.

Recipe Source

From staff writer G. Daniela Galarza.

Tested by G. Daniela Galarza.

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Nutritional Facts

Calories per serving (1 1/3 cups): 249

% Daily Values*

Total Fat: 9g 14%

Saturated Fat: 2g 10%

Cholesterol: 26mg 9%

Sodium: 320mg 13%

Total Carbohydrates: 28g 9%

Dietary Fiber: 11g 44%

Sugar: 5g

Protein: 16g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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