italian chicken sausage & vegetable soup

Italian Chicken Sausage & Vegetable Soup | anutritionisteats.com

Back when we lived in Minnesota, soups were a regular lunch rotation while I suffered through winters.

Now that winter = 60 degrees, I find myself forgetting to make soups and stews, always waiting until it “cools down just a bit more.” Well, no more. I figured that since my office always feels cold, there’s no reason to wait until it cools down.

Italian Chicken Sausage & Vegetable Soup | anutritionisteats.com

The (very hot!) day I decided to make this soup, I watched Giada make a Vegetable & Barley Soup and I took two things from the episode: 1) Use a parmesan rind to help flavor soup (which I’ve always meant to do) and 2) Use the sausage as a topping instead of letting it simmer in the soup.

Like any good lunch or dinner – it’s healthy and tasty!

italiansausagesoup3

I wanted the soup to be full of vegetables as well as a good source of protein and fiber. So it’s simple. Fill the soup with tender-crisp vegetables and throw in some chicken sausage for a protein boost, it’s a filling combo. It happens to be gluten-free and paleo, if you’re into those things!

Italian Chicken Sausage & Vegetable Soup
 
Prep time
Cook time
Total time
 
Author:
Serves: 8 servings
Ingredients
  • 3 Tbsp olive oil
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • about 1 heart of celery (2 cups chopped)
  • about 1 pound of carrots (2 cups chopped)
  • 10-12 cups of chopped kale
  • 6 cups chicken broth
  • 2 cups water
  • 28 oz can diced tomatoes
  • parmesan rind (optional)
  • 12 oz italian chicken sausage
  • salt & pepper
  • parmesan cheese (optional)
Instructions
  1. Heat 2 Tbsp of olive oil in a large pot.
  2. Add onion and sauté for a few minutes.
  3. Add garlic, celery and carrots and sauté for another 5 minutes.
  4. Add kale, broth, water, tomatoes and parmesan rind and simmer for about 35-40 minutes.
  5. While soup is cooking, thinly slice chicken sausage in half lengthwise and then chop.
  6. Heat remaining 1 Tbsp of olive in in medium pan and sauté about 3-4 minutes, until brown, set aside.
  7. To serve, top serving of soup with chicken sausage and parmesan cheese if desired.
Nutrition Information
Calories: 370 Fat: 17 grams Carbohydrates: 35 grams Fiber: 10 grams Protein: 25 grams

 

new product favorites (june)

New Product Favorites | A Nutritionist Eats

oat revolution steel cut maple & brown sugar oatmeal. I have a confession to make. I’m going through a major obsession with maple & brown sugar instant oatmeal. Would I recommend it as a Nutritionist? NO! But it’s kind of addicting and so easy…

greek

sweet earth ‘the greek burrito.’ It’s a blend of white beans, baby spinach, feta and oregano with 13 grams of protein and 5 grams of fiber. It was delicious! (I found it at Target, but have seen it in natural food stores too.)

CLover_CreamOnTop_Plain-e1349343478569

clover ‘cream on top’ whole milk yogurt. I bought this on a whim and I must say that it’s been a while since I’ve boughten non-Greek yogurt. I loved it. The protein isn’t as high (obviously) but it was so lovely…I’ll definitely buy it again.

g & b cold brew coffee. G & B was recently featured in The New York Times as the “best iced latte in America.” It’s made with their homemade almond and macadamia milk. It was delicious, but I love their cold brew coffee even more. I never thought I would say this, but…it doesn’t even need cream.

New Favorite Foods (June) | A Nutritionist Eats

earthbound farm chia & soba noodles & asian greens powermeal bowl. These bowls are a little small for the price, but they would make a great meal (that’s certainly cheaper than a restaurant) when paired with some grilled chicken or tofu. An easy, delicious and organic meal! 

better booch kombucha. I’m still on a fermented foods/kombucha kick (I should really make my own) but I found this LA-made version in Peach Tea flavor (called Morning Glory) and it’s fantastic.

New Product Favorites | A Nutritionist Eats

massel concentrated liquid stock. I love having stock in the pantry, but I have a tiny kitchen and just don’t have the room for boxes upon boxes of stock. I’ve started cooking my quinoa with a mix of water and stock and it is SO much better than all water. Massel recently sent me some of their concentrated stock and I love that it is made with simple ingredients and is vegan and gluten-free.

Have you recently tried a new food that you love and/or I NEED to try? 

curried lentil turkey soup

This soup was a total accident.

I didn’t have any leftover turkey – or plans for leftover turkey.

But then on Saturday, we decided to pick up a 15 pound turkey and have another round of Thanksgiving. My thoughts immediately went to leftovers. Can you blame me?

Curried lentil soup with turkey came to mind and I had all of the ingredients I needed at home so I turned on the Christmas music, made some tea, pretended it was cold outside and made some soup.

This soup is flavorful, filling and nice and warm for chilly winter nights. I love it topped with a little greek yogurt and fresh cilantro – it adds such a great fresh and creamy touch!

*Use shredded chicken and chicken broth if you don’t have leftover turkey.

 

Curried Lentil Turkey Soup

by Emily Dingmann

Prep Time: 15 minutes

Cook Time: 45 minutes

Keywords: soup/stew entree gluten-free high fiber high protein fall winter

 

Ingredients (8 servings)

For Soup

  • 2 Tbsp oil
  • 1 onion, diced
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 Tbsp minced ginger
  • 2 Tbsp curry powder
  • 1/2 tsp each: garam masala, tumeric, coriander
  • salt & pepper to taste
  • 2 cups green lentils
  • 8 cups turkey (or chicken) broth (or mix of broth and water)
  • 1-14 oz can coconut milk
  • 3-4 cups shredded turkey (or chicken)

For Toppings

  • greek yogurt
  • chopped cilantro

Instructions

Heat oil in large pot.

Add onion and occasionally stir for about 3 minutes.

Add carrots, celery and ginger, cooking for about 5 more minutes.

Mix in seasonings and stir until fragrant, about 30 seconds.

Add lentils and broth to pot.

Bring to a boil, reduce heat, cover and simmer for about 40 minutes.

Add coconut milk and turkey, bring to a boil and serve.

Top with greek yogurt and chopped cilantro if desired.

If soup is not thick enough, let simmer with no cover until desired consistency.

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What did you make with Thanksgiving leftovers? 

tomatoes, tomatoes, tomatoes!

If you have a garden (or visit the farmers market) you’ve got to have a ton of tomatoes. Right? In addition to having a dog, part of our house-sitting duties were eating the food from the garden! Turns out, that is a very fun chore.

We had a drawer full of tomatoes and they needed to be eaten. Besides throwing them in salads, using them in summer crostini’s and roasting them I was kind of running out of ideas.

So like anyone, I turned to the internet for some tomato inspiration. Here are some of the favorite recipes I found…

 

market salad with goat cheese and champagne-shallot vinaigrette *photo credit

tomato-basil sauce with polenta

fresh corn and avocado salsa

heirloom tomato bloody mary

fresh tomato soup

white bean, garlic, and tomato salsa

garlic-basil grilled chicken with caprese salsa

canned heirloom tomatoes *photo credit

creole tomato salad

mozzarella and tomato sauce omelet

slow-braised tomatoes 

tomato, onion & gruyere bake

If you’ve got a favorite tomato recipe, please share below! 

PS. While we are on the topic of tomatoes…go read this post about fairly harvested tomatoes and send a message to grocery store chains demanding slave-free tomatoes. (It takes seconds!)