Lentil and Chicken Sausage Stew
A hearty and wholesome one-pot meal, this stew combines savory chicken sausage, earthy green lentils, and nutrient-rich kale. It's a perfect make-ahead dish that's both comforting and packed with protein.
For 4 servings
Brown the chicken sausage.
Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the chicken sausage and cook, breaking it up with a spoon, until browned, about 5-7 minutes. Use a slotted spoon to transfer the sausage to a plate, leaving the drippings in the pot.
TIPBrowning the sausage first develops a deep, savory flavor base for the stew.Sauté the aromatics.
- Add the chopped onion, carrots, and celery to the pot.
- Cook, stirring occasionally, until the vegetables have softened, about 6-8 minutes.
- Stir in the minced garlic and cook until fragrant, about 1 minute more.
TIPThis step, known as building a mirepoix, creates an essential flavor foundation.Simmer the lentils.
- Return the browned sausage to the pot.
- Stir in the diced tomatoes, dried oregano, rinsed lentils, and water.
- Bring the mixture to a boil, then reduce the heat to low, cover, and simmer.
- Cook for 30-35 minutes, or until the lentils are tender but not mushy.
TIPCheck the lentils at 30 minutes; cooking time can vary based on their age.Wilt the kale and finish the stew.
Stir the chopped kale into the stew. Continue to simmer for another 3-5 minutes, until the kale is wilted and tender. Season with salt and pepper. Stir in the fresh lemon juice just before serving.
TIPAdding lemon juice at the end brightens up all the flavors of the stew.Serve hot.
Ladle the stew into bowls. It pairs wonderfully with a slice of crusty whole-grain bread for dipping.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker stew, you can mash some of the lentils against the side of the pot with a spoon before serving.
- 2This stew freezes exceptionally well. Cool completely, then store in airtight containers in the freezer for up to 3 months.
- 3Don't be afraid to add other vegetables you have on hand, like zucchini or bell peppers.
- 4If you prefer a smoother texture, you can use an immersion blender to partially blend the stew before adding the kale.
Adapt it for your goals.
Vegetarian
Replace the chicken sausage with a plant-based sausage and use vegetable broth instead of water for extra flavor.
healthyHealthy
Use low-sodium chicken sausage and low-sodium diced tomatoes to reduce the overall sodium content.
quickQuick
Use one 15-ounce can of pre-cooked lentils (drained and rinsed) and reduce the simmering time to 15 minutes.
high proteinHigh protein
Stir in a can of drained and rinsed chickpeas along with the kale for an extra boost of plant-based protein.
Why this is on our healthy list.
Excellent Source of Fiber
Lentils and kale provide a significant amount of dietary fiber, which is essential for digestive health and can help maintain stable blood sugar levels.
High in Lean Protein
The combination of chicken sausage and lentils delivers a powerful punch of protein, crucial for muscle repair, growth, and overall satiety.
Rich in Vitamins and Minerals
This stew is loaded with nutrients like Vitamin K and Vitamin A from kale, iron from lentils, and antioxidants from tomatoes.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It's packed with fiber from lentils and kale, lean protein from chicken sausage, and a variety of vitamins and minerals from the vegetables.