Turkey Sausage, Lentil and Cannellini Bean Soup

A rich and hearty soup made with homemade turkey sausage, fiber and protein rich lentils and cannellini beans.  What makes this soup extra special is the addition of sweet potatoes and kale.  Sweet potatoes and carrots balance the slight bitterness of the kale.  Cannellini beans and orzo pasta will slightly thicken the soup.
 
Kale is a vitamin packed vegetable.  It is rich in antioxidant vitamins, such as, A, C and K.  Lentils are high in fiber and protein, along with an added dose of essential minerals. I would say, combined with the other vegetables and beans, this soup is quite the powerhouse of goodness.

 Enjoy!

Turkey Sausage, Lentil and Cannellini Bean Soup

 

Serves 6 – 8

1 Lb.  Italian turkey sausage (see recipe in this blog site)

2 Tbls. Extra virgin olive oil
1 Cup Sweet Onion, diced
1 Cup Celery, diced
3 Garlic cloves, rough chopped
1 ½ Cup Dried brown lentils, rinsed and picked through to be sure they are free of debris
2 Bay leaves
2 1-Quart containers Chicken stock, fat-free and unsalted variety
1 1-Quart container Chicken stock, fat-free, low-sodium variety
1-1Lb. Bag Baby Carrots, peeled and cut
2 Cups Sweet potatoes (about 2 small to medium), peeled and diced into ½ inch dice
1-15oz. Can Cannellini beans, rinsed and drained
3 – 4 Cups Chopped kale, about 1 bunch
½ Cup Uncooked Whole wheat orzo pasta
Salt and pepper to taste
Freshly grated Pecorino Romano cheese (optional)

 

Note:  You can easily convert this to a vegetarian soup by omitting the turkey and add the same spices from the sausage recipe directly to the pot when sautéing the onions and celery.  Vegetable stock can be used in place of the chicken stock.

 

Prepare the turkey sausage according to the recipe; see my recipe for Italian Turkey Sausage.  You can prepare the sausage meat mixture the night before, as the recipe instructs, or prepare it at the start of your soup preparation and not letting it sit overnight.  Either way will work just fine.

 
Heat a 6 – 8 quart stock pot on the stove, add the olive oil.  To the pot add the onion and celery, sauté for 5 minutes.  Add the garlic, lentils and bay leaves, sauté another 10 minutes, stirring frequently.
 
Add the turkey sausage and sauté another 10 minutes, or until the sausage is slightly browned, stirring frequently.
 

To the pot, add all the chicken stock, carrots, and sweet potatoes.  Bring to a boil, then turn the heat down to a simmer and cook for about 30 minutes, or until the vegetables are tender. 

 
Remove the bay leaves from the pot and discard.  Add the cannellini beans, kale and orzo to the pot and cook until the orzo is tender, about 10 minutes.
 

Top each bowl of soup with some freshly grated Pecorino Romano cheese.   

Serve hot with a piece of crusty bread.

Bison Burgers and Sweet Potato Wedges

I find that Ground Bison is as tasty as beef.  These burgers offer all the satisfaction of a sirloin burger, but leaner. At the end of grilling, you can top with low-fat Colby Jack cheese and let it melt over the top.  Serve with your favorite condiments.  Enjoy!

Bison Burgers and Sweet Potato Wedges

What makes this healthy:
Isubstituted by using ground bison instead of beef.

1 ½ lbs. ground bison
½ tsp. ground pepper
1 tsp. garlic powder
1 tsp. onion powder
1 ½ tbls. ketchup
1 tbls. Extra virgin olive oil
Whole Wheat Buns (optional)

(Makes - 5 Burgers)

Combine all ingredients in a mixing bowl.  Mix together well, distributing all seasonings.  Shape into an even log, divide into five sections.  Break apart each section and roll each into a ball, flatten into a patty.

You can grill immediately, or freeze for future grilling.

I make these patties up ahead of time and freeze them.  On the day I wish to grill them I simply put them in the refrigerator in the morning and they are ready for grilling when I get home from work.

Serve on a whole wheat bun with lettuce and tomato.  Serve with your favorite oven fried potato wedges.  See below for my recipe for sweet potato wedges.

Sweet Potato Wedges
Preheat oven to 400 degrees
4 large sweet potatoes
1 tbls. extra virgin olive oil
Ground pepper
(Makes 4-5 Servings)

Wash and peel potatoes.  Slice in half lengthwise and then into ½ inch lengthwise wedges.  Place in mixing bowl, lightly sprinkle potatoes with pepper, add olive oil and toss to coat each wedge.   Line a baking sheet pan with parchment paper, place the potatoes in a single layer on the pan and bake for about 35 to 40 minutes, turning once about half way through.