Sausage and Lentil Stew
Inspired by the Italian New Year’s Eve tradition of eating lentils for prosperity, this cozy sausage and lentil stew brings together warmth, comfort, and a little hope for the year ahead. Simple ingredients, slow simmered flavor, and a touch of fennel make it the perfect winter bowl to welcome abundance.
Ingredients
- 1 cup dried green or brown lentils rinsed
- 2 Italian sausages sliced into coins
- 1 small onion diced
- ½ medium fennel bulb diced (fronds reserved for garnish)
- 2 carrots diced
- 3 garlic cloves minced
- 1 tbsp tomato paste
- 1 tsp smoked paprika
- 1 tsp dried thyme
- 1 bay leaf
- 4 cups chicken or vegetable broth
- 1 cup snowflake pasta or any small winter shape
- Olive oil
- Salt & pepper
- Optional: lemon zest fennel fronds, parsley, parmesan, chili oil
Instructions
- Cook the snowflake pasta
- Boil in salted water until just al dente. Drain, toss with a little olive oil, and set aside.
- Brown the sausage
- In a large pot, heat a drizzle of olive oil and cook the sausage coins until golden. Remove and set aside.
- Build the aromatic base
- In the same pot, sauté the onion, fennel, and carrot until softened. Add garlic, tomato paste, smoked paprika, and thyme. Cook until fragrant.
- Add lentils and broth
- Stir in the lentils, bay leaf, and broth. Simmer until the lentils are tender, about 25–30 minutes.
- Bring everything together
- Return the sausage to the pot and gently fold in the cooked snowflake pasta. Adjust seasoning as needed.
- Finish with brightness
- Top with lemon zest, fennel fronds, parsley, parmesan, or a drizzle of chili oil.
Notes
Nutritional Highlights
- Excellent Fiber Source: This recipe provides a massive 16g of fiber per serving (57% DV) due to the dense nutrient profile of green/brown lentils.
- Balanced Protein: It delivers 26g of protein, combining the amino acids from both the Italian sausage and the lentils.
- Mineral Rich: Lentils naturally offer exceptionally high amounts of plant-based iron and potassium.
Tips to Adjust Macros
- To lower the fat: Use lean turkey or chicken Italian sausage instead of traditional pork sausage.
- To lower the carbs: Reduce the snowflake pasta to 1/2 cup or replace it entirely with chopped leafy greens like kale or spinach.
- To lower the sodium: Opt for a low-sodium or salt-free chicken/vegetable broth.