Instant Pot Sausage and Lentil Soup: Your Go-To Healthy & Filling 21 Day Fix Meal
Get ready to enjoy a hearty and incredibly delicious Instant Pot Sausage and Lentil Soup! This recipe is a game-changer for anyone seeking a meal that’s packed with protein and vibrant vegetables, entirely 21 Day Fix approved, and incredibly filling. Thanks to lean poultry sausage and a generous portion size, you’ll feel satisfied without compromising your healthy eating goals.
This is a sponsored post on behalf of Bob’s Red Mill. As always, all opinions are 100% mine. Thank you for supporting the brands that help make Confessions of a Fit Foodie possible.
From Canned to Culinary: My Journey to Homemade Lentil Soup
Confession #141: My journey with lentil soup started somewhat humbly. As a teenager, “cooking” lentil soup often meant opening a couple of cans, heating them up, and perhaps adding a few flourishes like sautéed garlic, cooked pasta, and a sprinkle of fresh basil. While this concoction served its purpose as a quick and easy meal, especially in my early married life, it was far from the nutrient-dense, homemade goodness I eventually craved. This approach, though convenient at the time, lacked the fresh ingredients and deep flavors that truly make a meal satisfying and healthy.
The 21 Day Fix marked a significant turning point in my culinary habits, requiring a complete shift away from processed foods and towards whole, wholesome ingredients. This meant my days of relying on canned soup were definitively over. For a while, I mistakenly thought that preparing a truly delicious, homemade lentil soup would be an arduous and time-consuming affair, reserved only for weekends. That’s until the Instant Pot entered my kitchen. This magical appliance completely revolutionized how I prepare healthy meals, transforming what used to be a long simmering process on the stovetop into an incredibly fast and efficient one. Now, making lentil soup from scratch with dried lentils is not just possible, but surprisingly convenient and undeniably healthier! For this recipe, I’ve proudly used my favorite Bob’s Red Mill lentils, consistently delivering exceptional quality and a hearty, satisfying texture.
Why Lentils Are a Superfood for Your Instant Pot Recipes
Many people might not realize the immense versatility and incredible nutritional benefits that lentils offer. Did you know that Bob’s Red Mill offers a fantastic range of high-quality dried beans, including their excellent lentils? They are truly perfect for a multitude of Instant Pot recipes! Lentils are an incredible source of plant-based protein, dietary fiber, iron, and various B vitamins. These tiny legumes contribute significantly to satiety, helping you feel full and satisfied for longer, and they also help regulate blood sugar, and support overall digestive health. This makes them an ideal choice for anyone following a structured healthy eating plan like the 21 Day Fix or simply looking to incorporate more wholesome, nutrient-dense ingredients into their daily diet.
The true beauty of cooking with dried lentils in the Instant Pot is how it drastically cuts down on traditional cooking time. There’s no longer a need for pre-soaking, which is a common requirement for many other dried beans. Just a good rinse, and they’re ready to transform into a tender, flavorful base for your soup in mere minutes. This efficiency means you can enjoy a nutritious, homemade meal even on the busiest weeknights when time is of the essence, proving that healthy cooking doesn’t have to be complicated or time-consuming.
Crafting the Perfect Flavor Base: Sautéed Sausage and Abundant Veggies
A truly great soup always begins with a deeply flavorful base, and this Instant Pot Sausage and Lentil Soup is no exception. We kick things off by sautéing lean poultry sausage directly in the Instant Pot. This initial step is absolutely crucial, as it renders the sausage and creates a rich, savory foundation that infuses the entire soup with incredible depth – a flavor profile that canned soups could never hope to replicate. I particularly favor Italian Chicken or Turkey Sausage for its fantastic inherent seasoning, allowing you to choose between spicy to give your soup an invigorating kick or sweet for a milder, more traditional taste that pleases every palate.
If you find yourself struggling to locate good quality poultry sausage at your local grocery store, or simply prefer a homemade touch, don’t fret! You can easily make your own homemade Italian sausage using ground chicken or turkey. This simple How to Make Homemade Italian Sausage with Ground Chicken or Turkey recipe provides a fresh, customizable option. Making it yourself ensures you know exactly what ingredients go into your meal and allows you to precisely control the sodium and fat content, perfectly aligning with any healthy eating principles you follow.
Next, we enthusiastically load up on the veggies! One of the key secrets to creating a truly filling and nutrient-packed soup, especially when you’re mindful of portion control (which is essential with the 21 Day Fix containers), is to maximize the inclusion of vibrant greens and colorful vegetables. For this recipe, I’ve included a hearty and aromatic mix of finely chopped onion, perfectly diced carrots, and crisp celery – the classic “mirepoix” that forms the aromatic foundation of countless delicious and wholesome soups. Minced garlic is then added, providing an irresistible fragrance and enhancing the overall flavor profile. Later in the cooking process, sliced zucchini joins the party, contributing another delightful layer of texture and vital nutrients. The more vegetables you incorporate, the better, as they allow for a larger, more satisfying bowl of soup without adding excess calories, helping you stay full and happy throughout your day.
Instant Pot Wizardry: Achieving Quick and Effortless Results
This is precisely where the Instant Pot truly shines, transforming a collection of raw, fresh ingredients into a comforting and deeply flavorful bowl of soup with incredible speed and minimal effort. After expertly sautéing the savory sausage and aromatic vegetables, we introduce the main event – Bob’s Red Mill dry lentils (remember the crucial step of rinsing them very well to remove any debris!) – along with six cups of low sodium chicken stock or broth. A quick, thorough stir ensures everything is well combined and submerged. Then, we simply place the lid on your Instant Pot, lock it securely, and set it to manual high pressure for just 12 minutes. That’s all it takes! This remarkably minimal cooking time for dried lentils is nothing short of Instant Pot wizardry, consistently delivering perfectly tender, melt-in-your-mouth lentils without the long, patient simmering traditionally required for stovetop methods. It’s truly a game-changer for busy cooks.
Once the pressure cooking cycle is complete, a quick release of the pressure valve and the careful removal of the lid reveal a beautifully cooked, aromatic lentil soup base that’s brimming with potential. But we’re not quite finished enhancing this delicious creation! To maximize the green veggie count and add a burst of vibrant freshness, two cups of tender baby spinach are stirred directly into the hot soup until they gently wilt. This strategic method ensures the spinach retains its beautiful color and vital nutrients, rather than becoming overcooked and soggy. Fresh basil is then added generously to taste – a personal favorite of mine that instantly brightens and elevates the entire dish. While my mom often enjoys rosemary with her lentils, and it’s certainly a valid and delicious option for many, I personally find that fresh basil, or even a mix of fresh parsley and oregano, truly elevates this specific soup to new heights. You can also experiment with a pinch of high-quality dried herbs if fresh options aren’t readily available, adjusting to your preference.
Finishing Touches and Satisfying Serving Suggestions
To truly complete this delightful Instant Pot Sausage and Lentil Soup, a sprinkle of fresh Pecorino Romano cheese is an absolute must for those who enjoy dairy and are looking for that extra layer of savory depth. The salty, tangy flavor of the cheese perfectly complements the rich and earthy notes of the soup. Just remember to accurately count your blue container if you’re diligently following the 21 Day Fix guidelines! A couple of tablespoons usually does the trick for a delightful and measured finish. If you’re adhering to a dairy-free diet, rest assured the soup is absolutely delicious and robust on its own, or you could explore adding a sprinkle of nutritional yeast for a cheesy, umami flavor without the dairy.
What makes this soup even more fantastic and ideal for healthy eating plans is its incredible filling power. We’re talking about a generous two cups per serving, which is truly substantial! You honestly won’t find yourself needing any additional bread or side dishes to feel completely satisfied after enjoying this meal. However, I must confess, for the sake of capturing a beautiful photograph and paying a nostalgic nod to my grandma, who adored a good loaf of crusty Italian bread with just about everything, I couldn’t resist including it in the picture. If you do choose to add a side of bread, just be mindful of your portion control to stay within your healthy eating targets!
The Ultimate Comfort Food: Healthy, Quick, and Unbelievably Delicious
And there you have it – a perfectly delicious, wonderfully healthy, and incredibly satisfying pot of comfort food that’s ready in a flash, all thanks to your favorite magical appliance, the Instant Pot! This Instant Pot Sausage and Lentil Soup is not just a fantastic dinner option for any night of the week; it’s also absolutely brilliant for meal prepping ahead for healthy, grab-and-go lunches that will keep you fueled and satisfied throughout your busy schedule. It’s a true testament to how easily you can create wholesome, flavorful meals that perfectly align with your health and fitness goals, even when life gets hectic and time is a precious commodity. This recipe truly embodies the best of healthy, convenient home cooking.
Once again, a big thank you to Bob’s Red Mill for sponsoring this post. It truly means so much to me to partner with brands whose products I genuinely love, trust, and use in my kitchen every single day! Their commitment to quality ingredients makes healthy cooking not just easy, but a genuine joy.
Instant Pot Sausage and Lentil Soup (21 Day Fix)
Pin Recipe
Ingredients
- 2.5 teaspoons olive oil
- 1 lb Italian Chicken or Turkey Sausage – spicy or sweet
- 1/2 onion chopped
- 1 1/2 cups carrots diced
- 1 1/2 cups celery diced
- 3 cloves garlic minced
- 2 cups zucchini sliced in half moons
- 1 1/2 cups Bob’s Red Mill dry lentils rinsed very well (my lentils doubled – if your lentils triple, you can use 1 cup or make this 8 servings instead of 6)
- 6 cups low sodium chicken stock or broth
- 2 cups baby spinach
- Fresh basil or sub dried
- Himalayan salt
- Crushed red pepper
- Pecorino Romano cheese optional
Instructions
Instant Pot
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Set your Instant Pot to sauté and heat olive oil. Remove sausage from casing and brown until cooked through. Add in onion, celery, carrots, and garlic and sauté until fragrant. Add zucchini and sauté another minute.
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Pour in lentils and chicken stock and give everything a good stir.
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Place lid on your IP and lock, setting for 12 minutes on manual. After cook time, do a quick release. Remove lid after the Instant Pot beeps and unlocks. Stir in spinach leaves until they wilt. Add in fresh basil to taste and salt and crushed red pepper, if desired. I find that salt isn’t needed due to the stock and the sausage, but if using sweet sausage, some crushed red pepper tastes great!
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Serve with Pecorino Romano (measured in your blue container) and enjoy!
Stove Top
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Heat olive oil in a large soup pot. Add in turkey sausage and brown until cooked through.
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Add in onions, carrots, and celery and cook until veggies are soft. Add garlic and zucchini and cook for an additional minute or two.
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Stir in stock and lentils, cover and bring to a boil. Reduce heat to a low simmer and cook for 35 minutes or until lentils are soft.
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Add in spinach and herbs/seasonings. Serve with Pecorino Romano.
Notes
*This can easily be adapted for 80 Day obsession/Timed Nutrition by using 2 cups less veggies, 1/2 lb more sausage and 4 tsp additional olive oil. Then it will be 1 red, 1 green, 1 yellow, and 1 tsp per serving
WW: 4 points per serving (no cheese)
Nutrition
