Kale with Sausage and White Beans

Gluten Free
Dairy Free
Popular
Health score
43%
Kale with Sausage and White Beans
30 min.
4
411kcal

Suggestions

Ingredients

  • tablespoons olive oil extra virgin 
  • 0.5 pound spicy sausage gluten-free sweet italian (use sausage if cooking )
  •  onion sliced thin
  • large garlic cloves sliced thin
  • pound kale thick roughly chopped (1 large bunch)
  • 0.5 cup vegetable stock 
  • 15 ounce beans white rinsed drained canned
  • servings salt and pepper 
  • servings splash of vinegar (cider, red wine, or sherry vinegar)

Equipment

  • bowl
  • frying pan
  • pot
  • slotted spoon

Directions

  1. Heat the olive oil in a large sauté pan over medium heat and add the bulk sausage; if you can't find bulk sausage, remove the casings on the links.
  2. Cook for 3-4 minutes, until the sausage is mostly cooked.
  3. Remove with a slotted spoon to a bowl.
  4. Add the onion slices to the pan and increase the heat to high. Cook until the edges of the onions brown, about 3-4 minutes.
  5. Add the garlic and cook for another minute.
  6. Return the sausage to the pan with the onions.
  7. Add kale, salt, chicken stock, cover and cook:
  8. Add the kale, sprinkle salt over everything, then add the chicken stock. Cover the pan, lower the heat to medium and cook for 2 minutes.
  9. Add beans, lower heat, cover and cook: Uncover, mix everything well (the kale will have cooked down by now) and add the beans.
  10. Cover the pot again and lower the heat to low. Cook another 5 minutes, then turn off the heat.
  11. Let stand 5 minutes, sprinkle with a splash of vinegar and serve.

Nutrition Facts

Calories411kcal
Protein19%
Fat51.51%
Carbs29.49%

Properties

Glycemic Index
48.25
Glycemic Load
6.4
Inflammation Score
-10
Nutrition Score
33.812173926312%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
28.14mg
Kaempferol
53.25mg
Myricetin
0.03mg
Quercetin
31.21mg

Nutrients percent of daily need

Calories:410.78kcal
20.54%
Fat:24.08g
37.04%
Saturated Fat:6.25g
39.05%
Carbohydrates:31g
10.33%
Net Carbohydrates:20.75g
7.55%
Sugar:2.65g
2.94%
Cholesterol:40.82mg
13.61%
Sodium:739.21mg
32.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.99g
39.97%
Vitamin K:449.91µg
428.49%
Vitamin A:11434.25IU
228.68%
Vitamin C:108.84mg
131.93%
Manganese:1.36mg
68.05%
Fiber:10.25g
41%
Calcium:380.27mg
38.03%
Folate:145.25µg
36.31%
Iron:5.77mg
32.05%
Potassium:1066.11mg
30.46%
Vitamin B2:0.51mg
30.06%
Vitamin B1:0.4mg
26.78%
Magnesium:102.91mg
25.73%
Phosphorus:246.33mg
24.63%
Vitamin B6:0.47mg
23.58%
Vitamin B3:4.17mg
20.84%
Zinc:2.93mg
19.53%
Vitamin E:2.71mg
18.07%
Copper:0.36mg
18%
Vitamin B12:0.48µg
8.03%
Vitamin B5:0.72mg
7.23%
Vitamin D:0.74µg
4.91%
Selenium:3.07µg
4.39%