Kale and White-Bean Stew

Gluten Free
Dairy Free
Very Healthy
Health score
75%
Kale and White-Bean Stew
45 min.
4
332kcal

Suggestions


Welcome to a delightful culinary experience that transforms humble ingredients into a warm and inviting dish—Kale and White-Bean Stew! This stew is not only packed with flavor but also brings a wealth of nutritional benefits to your table. With a health score of 75, you can indulge in this comforting main course without any guilt. Perfect for lunch or dinner, it's gluten-free and dairy-free, making it an excellent choice for a variety of dietary preferences.

The combination of tender kale, hearty white beans, and zesty sausages creates a satisfying meal that warms your soul. The rich, tomato-based broth infuses each bite with a burst of flavor, while the addition of garlic and onions elevates the dish to new heights. Whether you're looking for a nourishing dish to enjoy during cozy nights at home or a crowd-pleaser for dinner parties, this stew delivers on all fronts.

Ready in just 45 minutes, this recipe is perfect for busy weekdays or leisurely weekends. Pair it with a rustic red wine from Portugal to truly savor the experience and complement the stew’s flavors. So roll up your sleeves, gather your ingredients, and let’s create a delicious meal that not only satisfies your taste buds but also nurtures your body. Bon appétit!

Ingredients

  • 3.3 cups tomatoes diced with their juice (two 15-ounce cans) canned
  • tablespoons cooking oil 
  • cloves garlic minced
  • 0.5 teaspoon fresh-ground pepper black
  • 1.5 quarts kale shredded washed well
  •  onions chopped
  • 1.3 teaspoons salt 
  • 0.3 pound sausages hot

Equipment

  • frying pan
  • dutch oven

Directions

  1. In a Dutch oven, heat 1 tablespoon of the oil over moderate heat.
  2. Add the sausage and cook, breaking the meat up with a fork, until the it loses its pink color, about 2 minutes.
  3. Add the remaining tablespoon of oil to the pan and then stir in the onions. Cook, stirring occasionally, until the onions start to soften, about 3 minutes.
  4. Add the garlic and kale to the pan and cook, stirring, until the kale wilts, about 2 minutes. Stir in the tomatoes, salt, and pepper; bring to a simmer. Reduce the heat and simmer, covered, until the kale is tender, about 15 minutes.
  5. Stir the beans into the stew and cook until warmed through, about 5 minutes. If you like, mash some of the beans with a fork to thicken the sauce.
  6. Wine Recommendation: Since this dish has a strong Portuguese influence, why not pair it with a rustic red from Portugal? Try one of the many delicious examples from the Douro or Ribatejo regions for a lusty combination of food and drink.
  7. Notes: Shred kale leaves as fine as possible when making quick soups and stews, so that each bite will include tender greens instead of a chewy mouthful.

Nutrition Facts

Calories332kcal
Protein18.45%
Fat49.25%
Carbs32.3%

Properties

Glycemic Index
37.25
Glycemic Load
1.74
Inflammation Score
-10
Nutrition Score
47.167391113613%

Flavonoids

Apigenin
0.03mg
Luteolin
0.05mg
Isorhamnetin
86.51mg
Kaempferol
166.47mg
Myricetin
0.11mg
Quercetin
92.34mg

Nutrients percent of daily need

Calories:332.25kcal
16.61%
Fat:20.14g
30.99%
Saturated Fat:3.71g
23.16%
Carbohydrates:29.73g
9.91%
Net Carbohydrates:12.13g
4.41%
Sugar:9.96g
11.06%
Cholesterol:20.41mg
6.8%
Sodium:1383.74mg
60.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.97g
33.95%
Vitamin K:1395.61µg
1329.16%
Vitamin A:35710.68IU
714.21%
Vitamin C:355.03mg
430.34%
Manganese:2.64mg
131.82%
Calcium:984.23mg
98.42%
Vitamin B2:1.39mg
81.99%
Fiber:17.6g
70.38%
Folate:246.87µg
61.72%
Potassium:1774.09mg
50.69%
Vitamin B6:0.93mg
46.25%
Iron:8.12mg
45.09%
Vitamin B1:0.6mg
39.94%
Magnesium:149.59mg
37.4%
Vitamin B3:7.03mg
35.14%
Vitamin E:5mg
33.31%
Phosphorus:291.24mg
29.12%
Copper:0.38mg
18.84%
Zinc:2.4mg
16.02%
Vitamin B5:0.83mg
8.34%
Selenium:4µg
5.72%
Vitamin B12:0.24µg
4.02%
Vitamin D:0.37µg
2.46%
Source:My Recipes