Sausage, Lentil and Barley Soup

Cured sausage flavours the whole pot of lentil and barley soup.

Ingredients

Canola or olive oil, for cooking
4-5 celery stalks, chopped (with their leaves)
1-2 carrots, diced
1 – 1 . cups (250-375 ml) chopped summer or garlic sausage or 1-2 fresh Italian or chorizo sausages
4 cups (1 L) low-sodium chicken stock
1/3 cup (85 ml) dry green or brown lentils
1/3 cup (85 ml) pearl or pot barley
salt and pepper to taste
handful of torn spinach (optional)

In a medium pot, heat a drizzle of oil and cook the celery and carrots for 3–4 minutes, until soft. Add the sausage (if using fresh, squeeze out of its casing) and cook until it starts to brown. In the case of fresh sausage, break it up with a spoon and cook until it’s no longer pink.

Add the stock along with 2 cups of water and the lentils and barley. Bring to a simmer and cook for 40-45 minutes, until the lentils and barley are tender. Season with salt and pepper and if you like, add a handful of fresh spinach, stirring until it wilts. Serve immediately or cool and refrigerate to reheat the next day.

Serves 6.

Per serving: 310 calories, 16.7 g fat (5.5 g saturated fat, 8.4 g monounsaturated fat, 2.8 g polyunsaturated fat), 23.4 g carbohydrates, 36 mg cholesterol, 14.2 g protein, 6 g fibre.