Cannellini Bean and Sausage Stew

Gluten Free
Dairy Free
Very Healthy
Health score
68%
Cannellini Bean and Sausage Stew
65 min.
4
499kcal

Suggestions

Ingredients

  • 15 ounce .5 can cannellini beans canned
  • 28 ounce canned tomatoes diced canned
  •  chicken sausage links italian
  • medium fennel bulbs chopped
  • 10 ounce kale chopped
  • 1.5 teaspoons kosher salt 
  • cup chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  • medium onion chopped
  • 0.5 teaspoon pepper flakes red

Equipment

  • bowl
  • frying pan
  • oven
  • grill
  • dutch oven
  • grill pan

Directions

  1. Watch how to make this recipe.
  2. Place an oven rack in the center of the oven. Preheat the oven to 375 degrees F. Spray a grill pan with vegetable oil cooking spray.
  3. In a Dutch oven, heat the oil over medium-high heat.
  4. Add the fennel, onion, 1 teaspoon of the salt and the red pepper flakes. Cook, stirring constantly, until the vegetables are soft, about 5 minutes.
  5. Add the tomatoes (plus juices), beans, kale and broth. Bring the mixture to a boil. Cover the pan with a tight fitting lid and transfer to the oven. Cook until the vegetables are tender and the kale has wilted, 25 to 30 minutes.
  6. While the stew is cooking, place a grill pan over medium-high heat or preheat a gas or charcoal grill.
  7. Add the sausages and grill, turning occasionally, until cooked through, about 20 minutes. Cool and cut into 1/2-inch-thick slices.
  8. Remove the pan from the oven and add the cooked sausage slices. Season with the remaining 1/2 teaspoon of salt. Spoon the stew into bowls and serve.

Nutrition Facts

Calories499kcal
Protein21.72%
Fat36.31%
Carbs41.97%

Properties

Glycemic Index
43.25
Glycemic Load
12.32
Inflammation Score
-10
Nutrition Score
39.557391415472%

Flavonoids

Eriodictyol
1.26mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
18.1mg
Kaempferol
33.35mg
Myricetin
0.01mg
Quercetin
21.85mg

Nutrients percent of daily need

Calories:498.8kcal
24.94%
Fat:21.56g
33.16%
Saturated Fat:3.98g
24.87%
Carbohydrates:56.07g
18.69%
Net Carbohydrates:40.11g
14.59%
Sugar:16.49g
18.32%
Cholesterol:60.01mg
20%
Sodium:2130.31mg
92.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.01g
58.03%
Vitamin K:368.07µg
350.55%
Vitamin A:8038.46IU
160.77%
Vitamin C:101.72mg
123.3%
Manganese:1.64mg
82.16%
Fiber:15.96g
63.84%
Potassium:1891.14mg
54.03%
Iron:8.74mg
48.56%
Folate:175.73µg
43.93%
Calcium:392.55mg
39.25%
Copper:0.77mg
38.43%
Vitamin E:5.58mg
37.17%
Magnesium:140.92mg
35.23%
Vitamin B6:0.58mg
29.04%
Phosphorus:284.15mg
28.42%
Vitamin B2:0.45mg
26.67%
Vitamin B3:5mg
25%
Vitamin B1:0.36mg
23.73%
Zinc:2.36mg
15.7%
Vitamin B5:1.12mg
11.2%
Selenium:4.54µg
6.48%