Beans with Kale and Portuguese Sausage

Gluten Free
Dairy Free
Health score
22%
Beans with Kale and Portuguese Sausage
45 min.
8
338kcal

Suggestions


Indulge in the comforting flavors of Beans with Kale and Portuguese Sausage, a delightful dish that perfectly marries wholesome ingredients with rich, savory notes. This gluten-free and dairy-free recipe is not only satisfying but also ideal for sharing with loved ones, making it a perfect choice for family lunches or cozy dinners. With its combination of tender beans, nutrient-packed kale, and the robust taste of Portuguese sausage, every bite is a celebration of culinary authenticity.

Imagine the aromatic fusion of garlic and onion sizzling in olive oil, gradually giving way to the heartwarming scent of simmering broth enriched with tomatoes and red pepper. As the beans absorb the flavorful broth, they soften beautifully, creating a hearty base that’s both nutrient-dense and energizing. The addition of fresh lemon juice at the end brightens the dish, giving it a vibrant lift that balances the richness of the sausage.

Whether you’re serving it as a main course or as a comforting meal alongside crusty gluten-free bread, this dish is sure to please nearly everyone at the table. And the best part? It can be prepared ahead of time, making it an excellent option for meal prep enthusiasts. Dive into this hearty, soul-warming recipe and experience a taste of Portugal, right in your own kitchen.

Ingredients

  •  pepper red crushed
  • cups mustard greens 
  •  bay leaves 
  • 15 ounce canned tomatoes diced canned
  • 10 ounces cannellini beans dried white drained ( kidney)
  • cup wine dry white
  •  garlic clove smashed
  • servings pepper freshly ground
  • tablespoon juice of lemon fresh
  • cups chicken broth low-sodium
  • 0.3 cup olive oil plus more for drizzling
  • 0.5 medium onion sliced
  • small piece beef 
  • ounces sausage thick sliced (such as linguiça)
  • sprig thyme leaves 

Equipment

  • pot

Directions

  1. Heat 1/4 cup oil in a large heavy pot over medium heat.
  2. Add sausage and cook, turning occasionally, until browned, about 5 minutes.
  3. Add onion and garlic; season with salt and pepper. Cook, stirring occasionally, until onion begins to soften, about 5 minutes.
  4. Add wine and cook, scraping up browned bits from bottom of pot and stirring occasionally, until wine is reduced by half, about 3 minutes.
  5. Add Parmesan rind, if using, chiles, thyme, bay leaf, broth, tomatoes, and beans. Bring to a boil, reduce heat, cover, and simmer gently, stirring occasionally and adding water as needed to keep beans submerged, until beans are tender, 1-1 1/2 hours.
  6. Mix in kale and lemon juice; season with salt and pepper.
  7. Serve beans drizzled with oil.
  8. DO AHEAD: Beans can be cooked 3 days ahead. Cover and chill.

Nutrition Facts

Calories338kcal
Protein20.51%
Fat42.78%
Carbs36.71%

Properties

Glycemic Index
30.88
Glycemic Load
1.64
Inflammation Score
-9
Nutrition Score
22.500434771828%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.2mg
Eriodictyol
0.09mg
Hesperetin
0.39mg
Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
4.88mg
Kaempferol
11.98mg
Myricetin
0.03mg
Quercetin
3.9mg

Nutrients percent of daily need

Calories:338.11kcal
16.91%
Fat:15.6g
24%
Saturated Fat:3.76g
23.47%
Carbohydrates:30.12g
10.04%
Net Carbohydrates:22.62g
8.23%
Sugar:4.25g
4.73%
Cholesterol:20.5mg
6.83%
Sodium:299.85mg
13.04%
Alcohol:3.09g
100%
Alcohol %:1.26%
100%
Protein:16.83g
33.66%
Vitamin K:81.58µg
77.7%
Manganese:0.82mg
41.04%
Folate:150.19µg
37.55%
Vitamin C:26.6mg
32.24%
Potassium:1113.48mg
31.81%
Iron:5.62mg
31.2%
Fiber:7.5g
30%
Copper:0.58mg
29.11%
Magnesium:96.69mg
24.17%
Phosphorus:224mg
22.4%
Vitamin B3:4.06mg
20.29%
Vitamin B1:0.3mg
20.23%
Vitamin A:997.32IU
19.95%
Vitamin B6:0.39mg
19.3%
Vitamin E:2.34mg
15.63%
Zinc:2.32mg
15.49%
Calcium:150.93mg
15.09%
Vitamin B2:0.19mg
11.16%
Selenium:5.42µg
7.74%
Vitamin B5:0.69mg
6.92%
Vitamin B12:0.36µg
6.03%
Vitamin D:0.37µg
2.46%
Source:Epicurious