White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini

Gluten Free
Dairy Free
Very Healthy
Health score
100%
White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini
45 min.
4
476kcal

Suggestions


If you're looking for a deliciously satisfying meal that is also good for you, look no further than this White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini. Bursting with vibrant flavors and packed with nutrition, this dish is a perfect choice for lunch or dinner. Each serving is rich in protein and fiber while being low in calories, making it a wholesome addition to any diet.

The heart of this ragout is the combination of tender cannellini beans and savory chicken sausage, which add depth and richness to the dish. Fresh tomatoes provide a juicy base, while the earthy kale and zucchini contribute essential nutrients and a delightful crunch. Toss in some aromatic garlic and a touch of olive oil, and you have a meal that's not only gluten-free and dairy-free, but also incredibly easy to prepare.

This recipe comes together in just 45 minutes, making it perfect for busy weeknights or casual gatherings with friends. It's a colorful, hearty dish that looks as good as it tastes, appealing to both the eyes and the palate. Whether you're a seasoned cook or a kitchen novice, this White Bean and Sausage Ragout is certain to impress and satisfy. Dive into this healthy and flavorful creation and enjoy the comforting warmth it brings to your table!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 14.5 ounce canned tomatoes diced undrained canned
  • 32 ounce cannellini beans beans white rinsed drained canned
  • ounce mild chicken sausage cut into (1/2-inch) slices
  •  garlic cloves crushed peeled
  • 0.5 pound kale trimmed chopped
  • tablespoon olive oil 
  • 0.5 cup onion chopped
  • 0.3 teaspoon salt 
  • 0.5 cup water 
  •  zucchini quartered cut into (1/2-inch) slices ( 2 cups)

Equipment

  • frying pan

Directions

  1. Heat oil in a large skillet over medium-high heat. Saut onion and sausage 4 minutes or until sausage is browned.
  2. Add zucchini and garlic; cook 2 minutes.
  3. Add kale and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated.
  4. Serve immediately.

Nutrition Facts

Calories476kcal
Protein23.61%
Fat24.31%
Carbs52.08%

Properties

Glycemic Index
51.25
Glycemic Load
14.49
Inflammation Score
-10
Nutrition Score
39.372608557991%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
14.38mg
Kaempferol
26.67mg
Myricetin
0.04mg
Quercetin
17.23mg

Nutrients percent of daily need

Calories:475.61kcal
23.78%
Fat:13.48g
20.73%
Saturated Fat:2.52g
15.74%
Carbohydrates:64.96g
21.65%
Net Carbohydrates:48.89g
17.78%
Sugar:8.41g
9.34%
Cholesterol:40.03mg
13.34%
Sodium:909.09mg
39.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.45g
58.9%
Vitamin K:237.69µg
226.37%
Vitamin A:6184.62IU
123.69%
Manganese:1.9mg
94.81%
Vitamin C:74.16mg
89.89%
Fiber:16.07g
64.29%
Iron:9.8mg
54.45%
Folate:211.58µg
52.89%
Potassium:1695.91mg
48.45%
Magnesium:166.83mg
41.71%
Copper:0.79mg
39.56%
Calcium:362.6mg
36.26%
Phosphorus:298.51mg
29.85%
Vitamin B6:0.54mg
26.99%
Vitamin E:4.02mg
26.8%
Vitamin B1:0.39mg
26.32%
Vitamin B2:0.39mg
22.84%
Zinc:3.26mg
21.74%
Vitamin B3:2.44mg
12.21%
Vitamin B5:0.9mg
8.97%
Selenium:5.28µg
7.54%
Source:My Recipes