White Bean, Kale and Sausage Stew

Gluten Free
Dairy Free
Very Healthy
Health score
68%
White Bean, Kale and Sausage Stew
330 min.
15
160kcal

Suggestions


If you’re searching for a wholesome dish that not only warms the soul but also fuels the body, look no further than this delicious White Bean, Kale, and Sausage Stew. Packed with nutrients and savory flavors, this stew is a delightful blend of protein-rich white beans, savory turkey or chicken sausage, and vibrant kale, making it an ideal choice for anyone looking to indulge in a health-conscious meal.

This recipe is perfect for cozy gatherings or meal prepping for the week. With an impressive yield of 15 servings, it’s ideal for feeding a crowd or ensuring you have hearty leftovers. Plus, it’s gluten-free and dairy-free, accommodating various dietary preferences while remaining utterly delicious. The slow cooker method allows all the ingredients to meld together beautifully, resulting in a comforting stew that is as simple to make as it is satisfying.

Imagine coming home to the rich aroma of tomatoes and garlic wafting through your kitchen, all while knowing you’re about to enjoy a nutritious dish that highlights the flavors of fresh ingredients. Each bowl provides a filling 160 calories, along with a balanced breakdown of protein, fats, and carbohydrates. So, whether you need a nourishing starter or a light snack, this White Bean, Kale, and Sausage Stew delivers on all fronts, promising a delightful experience in every bite.

Ingredients

  • 15 oz canned tomatoes diced canned
  • 45 oz beans white drained and rinsed canned
  • 12 ounces mild chicken sausage sliced
  • cloves garlic finely chopped
  • cups kale leaves stemmed chopped (from)
  • cup chicken broth low-sodium
  • small onion finely chopped
  • 15 servings salt 

Equipment

  • slow cooker

Directions

  1. Combine broth, tomatoes, beans, onion, garlic and sausage in a slow cooker. Cover and cook on low for 4 to 5 hours.
  2. Stir in kale, cover and cook until kale has softened, about 15 minutes. Season with salt before serving.

Nutrition Facts

Calories160kcal
Protein25.92%
Fat20.42%
Carbs53.66%

Properties

Glycemic Index
10.53
Glycemic Load
5.05
Inflammation Score
-10
Nutrition Score
12.092608856118%

Flavonoids

Isorhamnetin
2.88mg
Kaempferol
5.27mg
Myricetin
0.01mg
Quercetin
3.48mg

Nutrients percent of daily need

Calories:160.29kcal
8.01%
Fat:3.79g
5.83%
Saturated Fat:0.79g
4.96%
Carbohydrates:22.42g
7.47%
Net Carbohydrates:17.25g
6.27%
Sugar:2.08g
2.31%
Cholesterol:16.01mg
5.34%
Sodium:478.39mg
20.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.83g
21.66%
Vitamin K:47.67µg
45.4%
Manganese:0.58mg
28.84%
Vitamin A:1260.02IU
25.2%
Fiber:5.17g
20.67%
Iron:3.33mg
18.53%
Vitamin C:13.86mg
16.8%
Folate:66.81µg
16.7%
Potassium:530.15mg
15.15%
Magnesium:53.47mg
13.37%
Copper:0.27mg
13.32%
Calcium:102.72mg
10.27%
Phosphorus:99.31mg
9.93%
Vitamin B1:0.12mg
7.9%
Vitamin E:1.1mg
7.34%
Zinc:1.1mg
7.34%
Vitamin B6:0.13mg
6.75%
Vitamin B2:0.09mg
5.38%
Vitamin B3:0.8mg
3.99%
Vitamin B5:0.25mg
2.54%
Selenium:1.71µg
2.45%
Source:My Recipes