Hearty Mediterranean Kale & White Bean Stew with Savory Sausage
Warm your soul with this Hearty Mediterranean Kale & White Bean Stew, inspired by a favorite recipe from Fine Cooking Magazine. This stew is not just a meal; it's a family favorite, packed with flavor and nutrition. The combination of garlicky Italian sausage, tender escalated white beans, and vibrant kale creates a dish that is both comforting and healthful. Perfect for chilly evenings, this stew comes together effortlessly, making it an ideal option for busy weeknights. Pair it with crusty cheese toasts for a truly delightful dining experience that will leave your family asking for seconds. Bonus: the flavors deepen and improve after a night in the fridge, making leftovers a treat!
N/A
Servings
583
Calories
14
Ingredients
Ingredients
Mild Italian sausage
0.5 lb (ground)
Olive oil
2 tablespoons (divided)
Yellow onion
0.5 medium (cut into small dice (about 2/3 to 3/4 cup))
Carrot
1 medium (cut into small dice)
Celery rib
1 (cut into small dice)
Garlic cloves
5 large (minced (about 2 tablespoons))
Crushed red pepper flakes
0.125 teaspoons
Kosher salt
0.5 teaspoons
Fresh ground black pepper
0.25 teaspoons
Organic low sodium chicken broth
48 ounces ((6 cups))
Cannellini beans
2 cups ((takes 1.5 standard size cans))
Kale
1 lb (rinsed, stems removed, leaves torn into bite-sized pieces (about 8 cups firmly packed))
Lemon juice
1 tablespoon
Lemon zest
0.5 teaspoons (finely grated)
Instructions
1
In a large heavy pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the ground Italian sausage and cook, breaking it into bite-sized pieces, for about 5 minutes or until just browned. Use a slotted spoon to transfer the sausage to a plate, leaving the rendered fat in the pot.
2
Add the remaining tablespoon of olive oil to the pot. Increase the heat to medium-high, then add the diced onion. Sauté for about 2 minutes, stirring frequently, until the onion becomes fragrant and begins to soften.
3
Mix in the diced carrot and celery, cooking for an additional 2 minutes or until they begin to soften and lightly brown. Make sure to scrape any browned bits stuck to the bottom of the pot as you stir.
4
Stir in the minced garlic, crushed red pepper flakes, kosher salt, and black pepper. Sauté for about 1 minute, until the garlic is aromatic.
5
Pour in the chicken broth, increasing the heat to bring it to a boil. Once boiling, reduce the heat to medium and add the browned sausage along with any juices collected, as well as half of the cannellini beans.
6
Using a fork or wooden spoon, mash the remaining cup of beans and then add the mashed beans to the pot, stirring well to incorporate.
7
Fold in the kale, adjusting the heat to maintain a gentle simmer. Cover the pot loosely to simmer for 15 to 20 minutes, or until the kale is tender.
8
Just before serving, stir in the lemon juice and finely grated lemon zest. Enjoy your delicious stew, and remember, it tastes even better the next day!
Nutrition Information
22g
Fat
63g
Carbs
30
Protein
8g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the main dish in this recipe?
The dish is a Hearty Mediterranean Kale & White Bean Stew with Savory Sausage.
What type of sausage is used?
The recipe calls for 0.5 lb of mild ground Italian sausage.
What kind of beans are needed?
You will need 2 cups of Cannellini beans, which is approximately 1.5 standard size cans.
Why are some of the beans mashed?
One cup of the beans is mashed to help thicken the stew and provide a creamier texture.
How much kale is required?
The recipe uses 1 lb of kale, which is about 8 cups firmly packed once rinsed and torn.
What aromatics are used in the base?
The base uses yellow onion, carrot, celery, and a significant amount of garlic.
How many garlic cloves are in the stew?
This recipe uses 5 large minced garlic cloves, totaling about 2 tablespoons.
What is the calorie count per serving?
Each serving contains approximately 583 calories.
How much protein is in this stew?
There are 30 grams of protein per serving.
Is this stew high in fiber?
Yes, it provides 8 grams of fiber per serving.
What type of broth is recommended?
Organic low sodium chicken broth is recommended for the liquid base.
How much broth do I need?
You will need 48 ounces, or 6 cups, of chicken broth.
What adds a citrusy finish to the dish?
The stew is finished with 1 tablespoon of lemon juice and 0.5 teaspoons of finely grated lemon zest.
How long should I simmer the kale?
The kale should simmer for 15 to 20 minutes until it is tender.
Does this recipe have any spice?
It includes 0.125 teaspoons of crushed red pepper flakes for a mild heat.
What is the best way to store leftovers?
Keep them in the fridge; the flavors deepen and improve after a night of storage.
What should I serve with this stew?
It pairs excellently with crusty cheese toasts.
What kind of oil is used for cooking?
The recipe uses 2 tablespoons of olive oil, divided during the cooking process.
What equipment is best for this recipe?
A large heavy pot or a Dutch oven is ideal for preparing this stew.
How do I prepare the kale?
Rinse the kale, remove the stems, and tear the leaves into bite-sized pieces.
How much fat is in one serving?
One serving contains 22 grams of fat.
How many carbohydrates are in a serving?
There are 63 grams of carbohydrates per serving.
What type of onion should I use?
The recipe specifies half a medium yellow onion, diced small.
Is this recipe considered healthy?
Yes, it is tagged as healthy and features nutrient-dense ingredients like kale and white beans.
How long does it take to brown the sausage?
It takes about 5 minutes to cook the sausage into bite-sized pieces.
When do I add the lemon juice?
The lemon juice and zest are stirred in just before serving.
Can I use regular salt?
The recipe specifically calls for 0.5 teaspoons of kosher salt.
What is the primary inspiration for this recipe?
It was inspired by a favorite recipe from Fine Cooking Magazine.
Is this a good weeknight meal?
Yes, it is described as an ideal option for busy weeknights because it comes together effortlessly.
What category of food does this fall into?
It is categorized as a soup or stew within Mediterranean cuisine.