Heart-Healthy Hearty Sausage Stew
Savor the perfect balance of comfort and nutrition with this Heart-Healthy Hearty Sausage Stew. Packed with lean turkey sausage, fiber-rich cannellini beans, and a vibrant medley of vegetables like carrots, celery, and red bell peppers, this wholesome recipe brims with flavor while supporting a balanced lifestyle. Simmered in a low-sodium chicken broth with fragrant herbs like oregano, thyme, and a hint of red pepper flakes for mild heat, this stew is both satisfying and kind to your heart. Baby spinach adds a nutrient boost, making every spoonful packed with goodness. Ready in just an hour and serving up to six, it’s perfect for cozy weeknight dinners or meal prep. Enjoy a bowlful of this warm and hearty delight guilt-free!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 12 ounces lean turkey sausage, sliced
- 1 large onion, chopped
- 3 cloves garlic, minced
- 3 medium carrots, sliced
- 3 stalks celery stalks, chopped
- 1 large red bell pepper, chopped
- 4 cups low-sodium chicken broth
- 15 ounces diced tomatoes, canned, no salt added
- 4 cups baby spinach leaves
- 15 ounces cannellini beans, drained and rinsed
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon red pepper flakes
- 0.25 cup fresh parsley, chopped
- 0.5 teaspoon freshly ground black pepper
Instructions
Heat olive oil in a large pot over medium heat.
Add the sliced turkey sausage and cook until browned, about 5-7 minutes. Remove the sausage from the pot and set aside.
In the same pot, add the chopped onion and cook until translucent, about 3 minutes.
Add the minced garlic, sliced carrots, chopped celery, and red bell pepper to the pot. Sauté for about 5 minutes until the vegetables begin to soften.
Pour in the low-sodium chicken broth and add the canned diced tomatoes with their juice.
Stir in the cooked turkey sausage, dried oregano, dried thyme, and red pepper flakes. Bring the mixture to a simmer.
Cover the pot and let the stew simmer for about 20 minutes, allowing the flavors to meld together.
Stir in the rinsed cannellini beans and baby spinach leaves. Cook until the spinach is wilted, about 3 minutes.
Season the stew with freshly ground black pepper and stir in the chopped fresh parsley just before serving.
Ladle the stew into bowls and serve hot. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1633 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.7 g | 83% | |
| Saturated Fat | 14.1 g | 70% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 239 mg | 80% | |
| Sodium | 3043 mg | 132% | |
| Total Carbohydrate | 152.2 g | 55% | |
| Dietary Fiber | 43.7 g | 156% | |
| Total Sugars | 44.7 g | ||
| Protein | 117.7 g | 235% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 748 mg | 58% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 5505 mg | 117% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
