Are you looking for a fast and delicious weeknight dinner? I’ve got you. I created this recipe on the fly one chilly autumn evening, and it was so fast and easy, I decided to share it with you! This hearty kale, white bean, sausage stew features amazing flavors and nourishing bone broth, and it’s chock full of healthy ingredients.
This recipe can easily be made into a soup or a stew. Stew lovers can use less broth, or you can add more broth to make it a soup. It’s a great source of protein, minerals, collagen- and gelatin-rich broth, antioxidants and fiber. AND I add curry powder so you get the amazing benefits of turmeric. WIN.
Kale, White Bean, Sausage Stew
(makes 4 small bowls or 2 main meal size servings)
3 chicken or sweet pork sausages, casings removed and sliced 1-inch thick (NOTE: you can leave the sausage out for a vegetarian option; just increase the beans or add a different type of bean for variety).
1 leek, halved lengthwise, cleaned well and thinly sliced (a yellow onion works fine too)
2 carrots, sliced into thin half moons or discs
2 cups bone broth or chicken broth (more if you want it soup-like)
1 bunch dino kale, stemmed, washed and chopped
1 (14-ounce) can cannellini or navy beans, drained and rinsed
1 tsp curry powder
2 tsp garlic powder or fresh crushed garlic
sea salt and freshly ground pepper to taste
pinch of cayenne for a kick
- Cost bottom of a Dutch oven in olive oil and heat over medium-high flame.
- Add the sausage and brown well on all sides, about 5 minutes. Don’t worry if the sausage isn’t cooked through in the center. After browning the sausage, remove it from the pot with a slotted spoon and set aside.
- Add the leek to the pot and reduce heat to medium. Sauté until leek starts to caramelize, about 10 minutes, then add the carrot. Cook together an additional 3 or so minutes, then add the broth to the pot.
- Cover and bring to a boil. Once carrots have softened a bit, stir in the kale and add the beans and sausage.
- Add seasonings. Return to a simmer and cook until the flavors meld together, about 15 minutes. Taste to correct seasonings and add more broth if you want it more soup-like.
Just sayin,’ but I’ve been known to add a dash of kraut juice, worcestershire or tamari to deepen the flavor of the stew. 🙂 Now you know my secret stew ingredient!
Mary Vance is a Certified Nutrition Consultant and author specializing in digestive health. She combines a science-based approach with natural therapies to rebalance the body. In addition to her 1:1 coaching, she offers courses to help you heal your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in Northern California. Read more about her coaching practice here and her background here.
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