White Beans Sausage Kale Stew
Warm up your kitchen with this hearty and flavorful White Beans Sausage Kale Stew, a soul-soothing one-pot meal that's as nutritious as it is satisfying. Packed with protein-rich Italian sausage, creamy white beans, and nutrient-dense kale, this stew is perfectly balanced with aromatic spices like thyme, oregano, and paprika. A medley of carrots, celery, and garlic adds depth and a touch of sweetness, while a rich chicken or vegetable broth ties all the flavors together. Ready in just 50 minutes, this comforting dish is ideal for weeknight dinners or meal prepping. Garnish it with a sprinkle of grated Parmesan cheese for a savory finish, and enjoy a bowl of this wholesome, gluten-free stew that’s perfect for cozy evenings.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 pound Italian sausage
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 2 15-ounce cans canned white beans (e.g., cannellini or great northern), drained and rinsed
- 4 cups chicken or vegetable broth
- 4 cups kale, stems removed and chopped
- 0.25 cup parmesan cheese, grated (optional)
- to taste salt
- to taste black pepper
- 0.5 teaspoon red pepper flakes (optional, for heat)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the Italian sausage, breaking it up with a wooden spoon, and cook until browned, about 5-7 minutes. Remove the cooked sausage and set aside on a plate.
In the same pot, add the diced onion, minced garlic, carrots, and celery. Cook until the vegetables are softened, about 5 minutes.
Stir in the dried thyme, oregano, and paprika, and cook for another 1 minute to toast the spices.
Add the drained and rinsed white beans to the pot along with the cooked sausage.
Pour in the chicken or vegetable broth and bring the mixture to a simmer.
Reduce the heat to medium-low and cook for 15 minutes, allowing the flavors to meld together.
Stir in the chopped kale and cook for an additional 5-7 minutes, or until the kale is tender.
Season the stew with salt and black pepper to taste, and add red pepper flakes if using.
Serve the stew hot, topped with grated parmesan cheese if desired, and enjoy!
Nutrition Facts
Calories |
476 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.8 g | 36% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 69 mg | 23% | |
| Sodium | 1748 mg | 76% | |
| Total Carbohydrate | 32.0 g | 12% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 5.6 g | ||
| Protein | 26.9 g | 54% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 239 mg | 18% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1055 mg | 22% | |
*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.
