Braised Italian Sausage Stew

Dairy Free
Very Healthy
Health score
82%
Braised Italian Sausage Stew
80 min.
6
430kcal

Suggestions

This hearty stew is perfect for a cold winter's night. It's packed with flavorful Italian sausage, vegetables, and barley, all simmered in a rich tomato broth. The best part? It's a one-pot meal, so you can enjoy a delicious home-cooked dinner without spending hours in the kitchen. Serve it with some crusty Italian bread for the ultimate comfort food experience.

This stew is not only delicious but also very healthy. It's dairy-free and provides a good balance of protein, fat, and carbohydrates. Plus, it's loaded with vitamins and minerals, including vitamin C, vitamin A, and manganese. With a prep time of just 20 minutes and a cooking time of 1 hour, this stew is an easy and convenient weeknight meal. It's also a great make-ahead option, as the flavors only get better with time. So, if you're looking for a tasty and nutritious dish to warm you up this winter, give this Braised Italian Sausage Stew a try!

Ingredients

  • 0.5 cup barley uncooked
  • 28 oz canned tomatoes italian canned (in juice)
  • medium carrots cut into 1” chunks
  • stalks celery cut into 1” chunks
  • 14.5 oz chicken broth canned
  • cup wine dry white
  • Tbsp olive oil extra virgin 
  • 0.5 tsp pepper black
  • tsp seasoning italian
  • medium onion coarsely chopped
  • small parsnips cut into 1” chunks
  • 0.5 tsp salt 
  • pkg ground sausage italian sliced johnsonville®
  • cups swiss chard chopped roughly chopped
  • oz mushrooms white halved
  • oz mushrooms white halved

Equipment

  • frying pan
  • pot
  • dutch oven
  • cutting board

Directions

  1. Heat oil in a large Dutch oven over medium heat.
  2. Add onion; cook 3 minutes or until slightly soft.
  3. Add sausage links to pan; cook 12-14 minutes or until sausage is browned and almost cooked through.
  4. Remove sausage links to cutting board and allow them to cool before coin slicing.
  5. Stir in carrots, parsnips, mushrooms, celery and Swiss chard into the Dutch oven.
  6. Add the barley, tomatoes, stock, wine, Italian seasoning, salt and pepper.
  7. Add sliced sausage to the pot. Stir to combine all the ingredients.
  8. Bring to a boil, cover, reduce heat and continue to simmer for up to 1 hour or until the barley is cooked.
  9. Serve with crusty Italian bread.

Nutrition Facts

Calories430kcal
Protein25.01%
Fat25.2%
Carbs49.79%

Properties

Glycemic Index
67.97
Glycemic Load
15.8
Inflammation Score
-10
Nutrition Score
38.065652100936%

Flavonoids

Malvidin
0.02mg
Catechin
0.94mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
0.39mg
Luteolin
0.2mg
Isorhamnetin
1.84mg
Kaempferol
1.41mg
Myricetin
0.59mg
Quercetin
9.02mg

Nutrients percent of daily need

Calories:429.96kcal
21.5%
Fat:11.77g
18.11%
Saturated Fat:2.47g
15.42%
Carbohydrates:52.33g
17.44%
Net Carbohydrates:38.91g
14.15%
Sugar:16.66g
18.51%
Cholesterol:34.38mg
11.46%
Sodium:796.55mg
34.63%
Alcohol:4.12g
100%
Protein:26.29g
52.57%
Vitamin K:196.1µg
186.77%
Vitamin A:8370.35IU
167.41%
Manganese:1.42mg
71.15%
Fiber:13.42g
53.67%
Vitamin C:42.26mg
51.23%
Potassium:1511.12mg
43.17%
Selenium:28.61µg
40.88%
Vitamin B3:8.04mg
40.2%
Copper:0.79mg
39.63%
Phosphorus:370.51mg
37.05%
Vitamin B2:0.6mg
35.41%
Vitamin B6:0.7mg
35.05%
Vitamin E:4.89mg
32.59%
Folate:126.73µg
31.68%
Magnesium:126.36mg
31.59%
Iron:4.96mg
27.58%
Vitamin B1:0.41mg
27.33%
Zinc:3.8mg
25.34%
Vitamin B5:2.41mg
24.07%
Calcium:144.79mg
14.48%
Vitamin B12:0.72µg
11.95%
Vitamin D:0.22µg
1.46%
30 min.
2
1473kcal
45 min.
8
465kcal
30 min.
1
444kcal
50 min.
20
102kcal
405 min.
4
352kcal