I recently substituted kielbasa for linguica in kale soup, and used cannelini beans instead of potatoes (this was DELICIOUS, by the way)...but wanted to find a way to incorporate lentils (super healthy), leaner kielbasa, and sweet potatoes. I also threw in hot peppers, which boost metabolism and add a kick. Of course, feel free to tweak this to your needs/tastes. Not everyone likes spicy stuff!
What You'll Need:
1 pkg. turkey polska kielbasa
1 sweet yellow onion
2 red chili peppers
1 medium sweet potato
3/4 cups lentils (measured dry)
10 cups kale
32 oz. vegetable stock
4 cups water
salt & pepper
And ONE pot. Coated if possible.
Prep: Cut sweet potato, onion, and pepper into tiny cubes. If kale is not chopped, chop this as well.
Slice kielbasa to your liking (I do semi-circles).
Cooking:
1. Brown kielbasa lightly, over medium heat, in bottom of pot. If it's not coated, you'll need to use cooking spray to prevent sticking.
2. Add stock.
3. Add onions, peppers, sweet potato, and lentils. I added garlic salt & pepper but you can season this as you'd like. Bring to a rigorous boil.
4. Once boiling, lower heat to medium-high. Slowly add kale.
5. Lower heat to medium for 15-20 minutes. It's necessary to cook on medium OR medium high for some period of time so that the sweet potatoes soften. Stir frequently.
6. After 20 minutes, add 4 cups water. Mix, lower heat to low/medium-low and simmer for 30-45 minutes, stirring occasionally.
7. Your soup is done. I like to turn the heat off and let the soup cool slightly.
So...what's the nutritional breakdown?
Total calories for the pot: 1200 cal. :)
Total yield: 10-11 cups. Breakdown is 110-120 calories per cup. AWESOME!!!
Each cup has ~ 7 grams protein, 3 grams fiber, 3 grams fat (<1 gram saturated)
PLUS: TONS of Vitamin A, C, calcium, and iron!!!
It's delicious. (If I don't say so myself.)
Even Brian said, "Hey, that's not bad!"
(Which means that for healthy food it's REALLY good.)
ENJOY!!!
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