Superfood Stew

Michael SallustioBlogLeave a Comment

This is an excellent, hearty, nutrient-dense soup that will warm your stomach and nourish your body; the root vegetables and dark, leafy greens make this an especially good winter-time soup that’s really more like a stew. This is great comfort food without the guilt! I make a pot of this a few times a season and I can get 3-4 meals out of it.  But then I’m a growing boy Laughing  Enjoy!

(makes 6-8 servings)


2 Tbsp extra virgin olive oil

1 medium onion, chopped

4 cloves fresh garlic, minced (2 tsps)

2 large or 4 medium carrots, diced

1 bunch swiss chard or ½ bunch chard, ½ bunch kale, washed and stemmed, cut into ribbons

1 tsp fennel seeds

1 pound sweet or hot Italian chicken or turkey sausage, casing removed

2 bay leaves

12 cups chicken stock

1 cup filtered or spring water

1 cup uncooked French (brown or dark green) lentils, rinsed

1 cup uncooked quinoa (or brown or wild rice)

1/8 cup fresh, minced basil


Heat olive oil in a large sauce pot over medium heat; add the onion, garlic, carrots, and fennel; cook until soft and golden, about 5 minutes.

            Add the raw sausage and cook over medium heat for 3 minutes, stirring often to break up the sausage. Add the bay leaves, stock and water. Bring the soup to a boil; reduce the heat to a simmer. Add the lentils, rice, chard and/or kale. Simmer on low for about 45 minutes and then cover for another 1-2 hours. Add the fresh basil and sea salt to taste when the soup has finished cooking. You cab use less water for a thicker stew.

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