Portuguese Sausage and Bean Stew

Gluten Free
Dairy Free
Health score
38%
Portuguese Sausage and Bean Stew
850 min.
10
527kcal

Suggestions

Ingredients

  • ounces bacon smoked sliced
  • medium bay leaf 
  • 28 ounce canned tomatoes diced canned
  • 30 ounce cannellini beans dried picked over rinsed canned
  • medium garlic cloves thinly sliced
  • tablespoons honey 
  • teaspoons kosher salt plus more for seasoning
  • ounces chorizo spanish cut into 1/4-inch-thick coins (cured spicy pork sausage)
  • tablespoon paprika sweet
  • 0.3 cup tomato paste 
  • cups water 
  • large onion yellow roughly chopped
  • medium yukon gold potatoes cut into 1/2-inch pieces

Equipment

  • bowl
  • frying pan
  • pot
  • stove
  • slotted spoon

Directions

  1. If using dried beans, add the beans to a large bowl, cover by 2 inches with cold water and let soak for at least 8 hours, or overnight.
  2. Drain and set aside. If using canned beans, drain and rinse.
  3. Add the bacon, if using, to a large, heavy-bottomed pot over medium heat and cook until browned and crisp, about 10 minutes.
  4. Remove the bacon and set aside. Discard all but 1 tablespoon of the fat and return the skillet to the stovetop.
  5. Add the sausage and cook until browned. With a slotted spoon, remove the sausage to a bowl and reserve.
  6. Discard all but 1 tablespoon of the fat from the skillet and return to the stove over medium heat. When the fat shimmers, add the onion and garlic, stir to coat in fat, and cook until golden brown, about 4 minutes. Stir in the tomato paste and cook until fragrant, about 30 seconds.
  7. Add the potatoes and stir to coat in the tomato paste.
  8. Add the beans, chorizo, and all remaining ingredients, except the bacon, and bring to a boil over high heat. Reduce the heat to medium-low and simmer until the flavors have melded and the dried beans are cooked through, about 1 to 1 1/2 hours. Crumble the bacon into beans, and season with additional salt, if needed.
  9. Remove the bay leaf, transfer the beans to a serving bowl and serve.

Nutrition Facts

Calories527kcal
Protein20.56%
Fat26.08%
Carbs53.36%

Properties

Glycemic Index
31.9
Glycemic Load
8.66
Inflammation Score
-9
Nutrition Score
32.591739250266%

Flavonoids

Isorhamnetin
0.75mg
Kaempferol
0.37mg
Myricetin
0.02mg
Quercetin
3.3mg

Nutrients percent of daily need

Calories:527.2kcal
26.36%
Fat:15.63g
24.05%
Saturated Fat:5.41g
33.83%
Carbohydrates:71.94g
23.98%
Net Carbohydrates:51.7g
18.8%
Sugar:10.65g
11.83%
Cholesterol:29.14mg
9.71%
Sodium:792.12mg
34.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.72g
55.45%
Folate:429.81µg
107.45%
Fiber:20.24g
80.96%
Manganese:1.49mg
74.29%
Potassium:1711.67mg
48.9%
Magnesium:194.01mg
48.5%
Vitamin B1:0.72mg
48.02%
Copper:0.96mg
47.94%
Phosphorus:471.61mg
47.16%
Iron:6.9mg
38.34%
Vitamin B6:0.72mg
36.15%
Vitamin C:21.46mg
26.01%
Selenium:16.78µg
23.97%
Vitamin B3:4.21mg
21.03%
Calcium:194.08mg
19.41%
Zinc:2.68mg
17.84%
Vitamin B2:0.3mg
17.51%
Vitamin B5:1.44mg
14.36%
Vitamin A:706.43IU
14.13%
Vitamin E:1.77mg
11.8%
Vitamin K:11.35µg
10.8%
Vitamin B12:0.11µg
1.89%