Spicy Calabrian Lentil Soup with Sausage

A hearty and warming lentil soup with spicy Calabrian sausage and chili peppers. Perfect for a chilly day!

Prep Time

15 minutes

Total Time

1 hour

Calories

450 kcal

Difficulty

Medium

Equipment

1 item

Cost

£1.87/serving

Season:

Meal Type:

Cuisine:

Dietary:

Mood:

Ingredients

Servings

1cupBrown or green lentils(Rinsed)

£0.40

4ozCalabrian sausage(Removed from casing and crumbled)

£3.50

2tablespoonsOlive oil

£0.20

1mediumOnion(Chopped)

£0.30

1mediumCarrot(Chopped)

£0.15

1stalkCelery(Chopped)

£0.20

3clovesGarlic(Minced)

£0.15

1teaspoonsCalabrian chili peppers(Minced or Calabrian chili paste to taste. Adjust to your spice preference.)

£0.75

2tablespoonsTomato paste

£0.10

6cupsChicken or vegetable broth

£1.20

1Bay leaf

£0.10

1teaspoonDried oregano

£0.05

To tasteSalt

To tasteBlack pepper(Freshly ground)

2tablespoonsFresh parsley(Chopped, for garnish)

£0.30

1tablespoonRed wine vinegar(Optional, for added acidity)

£0.10

Total Cost

£7.50

£1.87 per serving

Instructions

1.
Heat olive oil in a large pot or Dutch oven over medium heat. Add the crumbled Calabrian sausage and cook, breaking it up with a spoon, until browned. Remove the sausage from the pot and set aside.
2.
Add the onion, carrot, and celery to the pot and cook until softened, about 5-7 minutes. Add the garlic and Calabrian chili peppers and cook for another minute until fragrant.
3.
Stir in the tomato paste and cook for 1 minute, allowing it to caramelize slightly.
4.
Add the lentils, chicken or vegetable broth, bay leaf, and dried oregano to the pot. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
5.
Return the cooked sausage to the pot and stir to combine. Season with salt and pepper to taste. Add the red wine vinegar if desired.
6.
Remove the bay leaf before serving. Garnish with fresh parsley before serving.

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My Notes

Nutrition Information

Nutrition per serving (450g)

450 kcal / 1883 kJ

Carbs

45g

17% of RDA

Fat

20g

29% of RDA

Protein

35g

70% of RDA

Detailed Breakdown

Fibre

15 g

50% of RDA

Sugar

7 g

8% of RDA

Sodium

900 mg

39% of RDA

Saturated Fat

6 g

30% of RDA

Chef's Tips

For a smoother soup, you can use an immersion blender to partially blend the soup after it has simmered. Be careful not to over-blend, as you still want some texture.

If the soup becomes too thick, add a little more broth to reach your desired consistency.

Serve with crusty bread for dipping.