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One-Pot Stew with Kale, White Beans, and Poultry Sausage
Enjoy a filling and healthy one-pot stew made with kale, white beans, and poultry sausage. This balanced meal is rich in protein and fiber, ideal for recovery after a workout.
Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
4
Recipe
Sausage, turkey, breakfast links, mild, raw
300 gOil, olive, extra virgin
2 tbspOnions, yellow, raw
1 mediumCarrots, mature, raw
2 mediumCelery, raw
2 stalkGarlic, raw
3 cloveSoup, SWANSON, vegetable broth
800 mlBeans, cannellini, canned, sodium added, drained and rinsed
480 gCabbage, savoy, raw
200 gSpices, oregano, dried
1 tspSpices, marjoram, dried
0.5 tspSalt, table, iodized
Lemon juice, raw
1 tbspPer servingTotal
Calories:392.5 kcal1570 kcal
Protein:23.3 g93.1 g
Carbohydrates:38.1 g152.5 g
Fiber:12.2 g48.7 g
Water:453.4 ml1813.5 ml
Fat:16.7 g66.6 g
Micronutrients
Sugar:5.8 g23 g
Saturated fat:3.4 g13.5 g
Cholesterol:57 mg228 mg
Sodium:1390.5 mg5562 mg
Potassium:827.8 mg3311.3 mg
Calcium:206.5 mg826 mg
Iron:4.3 mg17.1 mg
Magnesium:80.8 mg323 mg
Zinc:3 mg11.8 mg
Phosphorus:303.4 mg1213.4 mg
Vitamin C:23.5 mg93.8 mg
Vitamin A:311.5 µg1245.9 µg
Vitamin D:0.3 µg1.2 µg
Vitamin B12:1 µg3.8 µg
Instructions
1
Heat olive oil in a large pot. Add the sliced sausage and sauté over medium heat until golden brown. Remove the sausage from the pot and set it aside.
2
In the same pot, add the onion, carrot, and celery. Sauté for about 5–7 minutes until the vegetables soften. Toward the end, add the garlic and spices (oregano, marjoram) and sauté for another 1 minute until fragrant.
3
Pour in the stock. Mash half of one can of beans in a bowl with a fork into a paste and add it to the pot (this will naturally thicken the stew). Add the remaining whole beans.
4
Bring the stew to a boil, then reduce the heat and simmer covered for 10 minutes.
5
Return the sausage to the pot and add the torn kale. Cook for another 3–5 minutes, until the kale wilts but keeps its bright green color.
6
Remove from heat, stir in lemon juice (for freshness), and season with salt and pepper to taste. Serve warm.
Nutritional benefits
Thanks to the high fiber content from the beans and kale, along with lean protein, this dish supports long-lasting fullness and healthy digestion.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.