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 a hearty and flavorful dish that brings together the vibrant tastes of Portuguese cuisine with the wholesome goodness of beans and kale. Our Beans with Kale and Portuguese Sausage recipe is not only gluten-free and dairy-free, but it also offers a delightful balance of protein, healthy fats, and carbohydrates, making it a perfect choice for lunch or dinner.

Imagine the rich aroma of sautéed sausage mingling with the earthy notes of garlic and onion, all enhanced by a splash of dry white wine. As the ingredients simmer together, the flavors meld beautifully, creating a comforting and satisfying meal that warms the soul. The addition of baby kale adds a nutritious twist, providing a burst of color and a wealth of vitamins.

This dish is designed to serve eight, making it ideal for family gatherings or meal prep for the week ahead. With a cooking time of just 45 minutes, you can easily whip up this delicious main course without spending all day in the kitchen. Plus, the option to prepare the beans in advance means you can enjoy this delightful meal even on your busiest days.

Whether you're a seasoned cook or a kitchen novice, this recipe is sure to impress. Gather your ingredients, and let the enticing flavors of Beans with Kale and Portuguese Sausage transport you to a cozy Portuguese kitchen. Your taste buds will thank you!

Ingredients

  •  chiles de árbol or red crushed
  • cups baby mustard greens 
  •  bay leaf 
  • 15 ounce canned tomatoes diced canned
  • 10 ounces .5 can cannellini beans dried white drained ( kidney)
  • cup cooking wine dry white
  •  garlic cloves smashed
  • servings kosher salt 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 parmesan rind 
  • ounces kielbasa 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