Italian Sausage Stew with White Beans and Kale

Rachel Cooks

Ready in: 20 minutes
Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 4
Gluten Free
Dairy Free

Ingredients

  • 1 can (15 ounce) great northern beans, drained and rinsed
    Canned and Jarred
  • 1 can (14.5 ounce) Red Gold petite diced tomatoes with their juice
    Canned and Jarred
  • 2 medium carrots, diced (about 1 cup)
    Produce
  • Garnish: homemade croutons, fresh parsley, grated Parmesan cheese
    Oil, Vinegar, Salad Dressing
  • 20 ounces sweet Italian turkey sausage, casing removed
    Meat
  • 4 firmly-packed cups of torn kale leaves (bite-sized pieces)
    Produce
  • 1 teaspoon olive oil
    Oil, Vinegar, Salad Dressing
  • 1 medium onion, diced (about 1 cup)
    Produce
  • 1 cup reduced sodium chicken broth (more if desired)
    Canned and Jarred

Steps

  • In a large skillet, heat olive oil over medium-high heat.
  • Add onion, carrot, and Italian sausage. Cook, stirring frequently and breaking up sausage, until sausage is browned and cooked through and onions are translucent.
  • Add kale and continue to stir and cook until kale is wilted (1-2 minutes).
  • Add tomatoes, beans, and broth and cook until heated through. If you desire the stew to be more soup-like, add more broth.
  • Serve garnished with croutons, fresh parsley and grated Parmesan cheese.

Nutrition

  • Calories: 457.44  cal  (22.87%)
  • Fat: 15.17  g  (23.34%)
  • Saturated Fat: 5.33  g  (33.31%)
  • Carbohydrates: 49.66  g  (16.55%)
  • Sugar: 12.35  g  (13.72%)
  • Cholesterol: 75.13  mg  (25.04%)
  • Sodium: 1525.36  mg  (66.32%)
  • Protein: 35.33  g  (70.66%)
  • Vitamin K: 412.17  µg  (392.54%)
  • Vitamin A: 11466.09  IU  (229.32%)
  • Vitamin C: 127.18  mg  (154.15%)
  • Iron: 17.8  mg  (98.89%)
  • Copper: 1.43  mg  (71.58%)
  • Manganese: 1.19  mg  (59.67%)
  • Selenium: 37.56  µg  (53.66%)
  • Phosphorus: 533.79  mg  (53.38%)
  • Vitamin B6: 1.06  mg  (52.98%)
  • Vitamin B3: 8.75  mg  (43.74%)
  • Potassium: 1446.16  mg  (41.32%)
  • Fiber: 10.06  g  (40.26%)
  • Magnesium: 145.74  mg  (36.43%)
  • Folate: 143.48  µg  (35.87%)
  • Zinc: 4.52  mg  (30.13%)
  • Vitamin B1: 0.44  mg  (29.21%)
  • Vitamin B2: 0.49  mg  (28.61%)
  • Calcium: 229.44  mg  (22.94%)
  • Vitamin B5: 1.9  mg  (19.04%)
  • Vitamin B12: 0.67  µg  (11.14%)
  • Vitamin E: 1.65  mg  (10.98%)

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