Kale and White Bean Stew with Sausage Recipe | The Atria Kitchen
Posted on February 2, 2015 by Connie Dow
For a hearty and warming dish, try Kale and White Bean Stew with Sausage. This recipe capitalizes on items we usually have in our pantries, is quick and easy, and – bonus - it’s nutritious as well! A 10-ounce serving provides 26 grams of protein, 18 grams of fiber, over 100% of the RDI for vitamins A and C and 70% of the RDI for iron. Even with sausage, the dish only contains 270 mg of sodium. You can omit the sausage for a vegetarian version and the stew still provides 24 grams of protein per serving. Enjoy!
Kale and White Bean Stew with Sausage Recipe
· Servings: 18
· Serving Size: 10 oz
- 4 tbsp Canola oil, divided
- 1/2 lb sausage, mild, casing removed
- 3 ea. onions, chopped
- 4 ea. garlic cloves, minced
- 2 lb kale, stems removed, washed and shredded
- 7 cup tomatoes, canned diced, with their juice
- 1/2 tsp black pepper
- 8 cup cannellini beans, canned, drained and rinsed
- In a Dutch oven, heat half of the oil over moderate heat. Add the sausage and cook, breaking the meat up with a fork until it loses its pink color - about 4 minutes. Add the remaining oil to the pan and then stir in the onions. Cook, stirring occasionally, until the onions start to soften - about 5 minutes.
- Add the garlic and kale to the pan and cook, stirring, until the kale wilts - about 3 minutes. Stir in the tomatoes and pepper; bring to a simmer. Reduce the heat and simmer, covered, until the kale is tender - about 15 minutes.
- Stir the beans into the stew and cook until warmed through - about 5 minutes. If you want to thicken the sauce, mash some of the beans with a fork.
Notes: Shred kale leaves as fine as possible, so each bite will include small, tender greens. Serve with crusty whole grain bread.