Lentil Soup with Sausage and Kale
Lentil Soup with Sausage and Kale is a hearty, rustic soup that combines earthy lentils, savory sausage, and nutrient-dense kale in a flavorful broth. It is a comforting, one-pot meal with roots in European and American home cooking, often made with simple pantry staples. The dish is known for being both satisfying and nourishing.
🍽️ Nutrition at a glance
This soup is a balanced meal, providing a good mix of protein from the sausage and lentils, complex carbohydrates from the lentils, and healthy fats. It is particularly rich in fiber, iron, and vitamins A and K from the kale, with a typical serving containing around 350-450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 22 g |
| Carbs | 30 g |
| Fat | 18 g |
| Fiber | 12 g |
| Sugar | 4 g |
| Sodium | 680 mg |
| Iron | 4.5 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin K | 90 mcg |
| Folate | 180 mcg |
| Potassium | 550 mg |
| Vitamin C | 25 mg |
| Magnesium | 60 mg |
| Phosphorus | 280 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this soup is a prime example of 'peasant food' turned gourmet, showcasing how humble ingredients like lentils and kale can be transformed into a deeply flavorful and nutritious dish. Nutritionally, the combination of plant-based protein from lentils and animal protein from sausage creates a complete amino acid profile, while the kale adds a significant boost of antioxidants.
