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Chicken sausage & red lentil soup
Course: Mains
Serves: 4
Time: 15 mins
Edition: Jul 2009
BUDGET TIP: Swap the sausages for a 400g can cannellini beans, rinsed, drained.
1 red onion, halved, thinly sliced
1 garlic clove, crushed
800ml water
2 x 410g cans tomato puree
210g (1 cup) red split lentils
1 tbs red wine vinegar
11/2 tsp dried oregano
3 Woolworths Fresh Chicken Sausages, cut into 1cm-thick slices
1/4 cup chopped fresh continental parsley
Crusty bread, to serve
1. Heat the oil in a large saucepan over medium heat. Add onion and garlic. Cook, stirring, for 1 minute or until onion softens.
2. Add the water, tomato puree, lentils, vinegar and oregano. Cover. Bring to the boil. Reduce heat to low. Uncover. Add the sausage. Simmer, stirring occasionally, for 8-10 minutes or until sausage is cooked and lentils are tender. Stir in half the parsley.
3. Ladle soup among serving bowls. Top with remaining parsley. Serve with bread.
Per serve: 32g protein, 19g fat (5g saturated fat), 56g carb, 12g dietary fibre, 2180kJ (520 Cals).
Ingredients
1 tbs olive oil1 red onion, halved, thinly sliced
1 garlic clove, crushed
800ml water
2 x 410g cans tomato puree
210g (1 cup) red split lentils
1 tbs red wine vinegar
11/2 tsp dried oregano
3 Woolworths Fresh Chicken Sausages, cut into 1cm-thick slices
1/4 cup chopped fresh continental parsley
Crusty bread, to serve
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1. Heat the oil in a large saucepan over medium heat. Add onion and garlic. Cook, stirring, for 1 minute or until onion softens.
2. Add the water, tomato puree, lentils, vinegar and oregano. Cover. Bring to the boil. Reduce heat to low. Uncover. Add the sausage. Simmer, stirring occasionally, for 8-10 minutes or until sausage is cooked and lentils are tender. Stir in half the parsley.
3. Ladle soup among serving bowls. Top with remaining parsley. Serve with bread.
Per serve: 32g protein, 19g fat (5g saturated fat), 56g carb, 12g dietary fibre, 2180kJ (520 Cals).
Recipes: Heidi Flett Photography: Mark O'Meara Styling: Kristen Wilson
