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White Bean Kale and Sausage Stew

February 26, 2012 by lauren.kelly 6 Comments

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This post and photos may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases. If you purchase something through any link, I may receive a small commission at no extra charge to you. All opinions are my own.

Deliciously light and healthy, this White Bean Kale and Sausage Stew will be your new favorite comfort food!
This Kale White Bean and Sausage Stew is the ultimate healthy comfort food!

Raise your hand if you love some comfort food this time of year!  Not all of our favorite comfort foods have to be loaded with fat.  

This wonderful stew is a perfect example of just that.

Kale seems to be the “it” green vegetable right now. Wonder why?

It is packed with tons of calcium, folic acid, and vitamins A , K and C. Diets that are high in Vitamin K help protect against cancer. Kale is just as versatile as spinach, cabbage and chard in a variety of recipes.

Yes, it is one of the healthiest vegetables around. It’s also loaded with healthy fiber that helps keep you full and your heart healthy ♥  

I know kale doesn’t have the most appetizing reputation, but here is one recipe that will prove that wrong!

With that being said, I get it, if you truly don’t like the taste or texture of kale. I know all about food aversions (even though kale isn’t one of them).

If you really don’t like kale you can easily substitute spinach or another leafy green of your choice. It will also be as delicious and healthy.

Again, I get it.

Do what makes you happy. Any for Pete’s sake if kale doesn’t make you happy, use spinach instead.

I like to use chicken bone broth to add some extra vitamins, minerals and nutrients, but you can use whatever you have in your pantry. Bone broth helps to support a healthy digestive system and gut health, supports joint mobility and even helps with skin and nails.

Now do you see why I use bone broth?

Look how easy this stew is to make. 

White Bean Vegetable and Sausage Stew

  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 1 package turkey sausage, cut into (1/2-inch) slices
  • 1 zucchini, quartered and cut into (1/2-inch) slices (about 2 cups)
  • 1/2 chopped red bell pepper
  • 3 garlic cloves, peeled and crushed
  • 1/2 cup chopped fresh mushrooms
  • 1 cup organic chicken broth
  • 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
  • 3 roma tomatoes, chopped
  • 1/4 teaspoon fennel
  • 1/8 teaspoon dried chili flakes
  • 1/2 teaspoon italian seasoning
  • 1/4 teaspoon rosemary
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 cups chopped trimmed kale (about 1/2 pound)
  1. Heat oil in a large skillet over medium-high heat. Sauté onion and sausage 5-6 minutes or until sausage is browned. Add zucchini, mushrooms and garlic; cook 2 minutes. Add remaining ingredients except kale; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated Add kale and allow to wilt. Remove from stove when kale is wilted but still bright green.  Serve immediately.
The beauty of this recipe (besides the fact that it is delicious and healthy) is that it can be eaten alone, on top of whole grain pasta or even along side orzo or quinoa.  Now this takes comfort food to a whole new HEALTHY level!  ðŸ™‚
 
The possibilities are endless with this stew, so go ahead and think outside the box. Get creative with leftovers too!
 
My husband eats this with cornbread and quinoa and I like it all on it’s own. My husband has even wrapped this stew up in tortillas.
 
Again, let’s get creative!

 

Nutrition Facts
Serving Size 1/8 of recipe
Amount Per Serving
Calories 456  Calories from Fat 49
Total Fat 5.4g
Saturated Fat 1.1g
Trans Fat 0.0g
Cholesterol 7mg
Sodium 180mg
Total Carbohydrates 75.3g
Dietary Fiber 30.0g
Sugars 4.9g
Protein 30.3g

*Nutritional information provided by www.caloriecount.com, not 100% guaranteed accurate

**adapted from Cooking Light

If you made this stew or any of my other recipes, please come back and let me know. I love to hear from you!

Thanks for stopping by!

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Filed Under: Gluten Free, Meat and Poultry, Recipes, Side Dishes, Soups Tagged With: clean, fall, healthy, healthy comfort food, kale, sausage, vegetables, white beans

Comments

  1. [email protected] Mom's Meals says

    February 26, 2012 at 8:02 pm

    I love Kale and beans together. This looks amazing! Thanks for sharing at Church Supper! Have a blessed week & come back soon!

    Reply
  2. Lindsey @ DishingUpHope says

    January 3, 2014 at 11:33 am

    Love some comfort food and this wonderful combination. Looking forward to trying it =-)

    Reply
    • lauren says

      January 3, 2014 at 1:12 pm

      It’s one of my favorites Lindsey! Hope you like it 🙂

      Reply
  3. Aggie says

    November 12, 2014 at 2:31 pm

    This looks absolutely delicious. I love the combo of kale and beans, add a little sausage and it is so perfect! My favorite dinner during this time of year.

    Reply
    • lauren.kelly says

      November 12, 2014 at 9:22 pm

      Thank you Aggie!

      Reply

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  1. Mexican Quinoa Lasagna {Gluten-Free, Quick and Easy} says:
    October 6, 2017 at 10:26 am

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