Lauren Kelly Nutritionist

Better Health, Better Food, Better You

White Bean Kale Vegetable and Sausage Stew

on February 26, 2012

Ok so I know it hasn’t been the coldest winter here in New Jersey, but who doesn’t love some comfort food this time of year?  Not all of our favorite comfort foods have to be loaded with fat.  Here is a perfect example 🙂

Kale seems to be the “it” green vegetable right now. Wonder why? It is packed with tons of calcium, folic acid, and vitamins A , K and C. Diets that are high in Vitamin K help protect against cancer. Kale is just as versatile as spinach, cabbage and chard in a variety of recipes. Yes, it is one of the healthiest vegetables around. It’s also loaded with healthy fiber that helps keep you full and your heart healthy ♥   I know kale doesn’t have the most appetizing reputation, but here is one recipe that will prove that wrong!!

White Bean Vegetable and Sausage Stew

adapted from Cooking Light

  • 1 tablespoon grapeseed oil
  • 1/2 cup chopped onion
  • 1 package turkey sausage, cut into (1/2-inch) slices
  • 1 zucchini, quartered and cut into (1/2-inch) slices (about 2 cups)
  • 1/2 chopped red bell pepper
  • 3 garlic cloves, peeled and crushed
  • 6 cups chopped trimmed kale (about 1/2 pound)
  • 1/2 cup chopped fresh mushrooms
  • 1/2 cup water
  • 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
  • 3 roma tomatoes
  • 1/4 teaspoon fennel
  • 1/8 teaspoon dried chili flakes
  • 1/2 teaspoon italian seasoning
  • 1/4 teaspoon rosemary
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  1. Heat oil in a large skillet over medium-high heat. Sauté onion and sausage 5-6 minutes or until sausage is browned. Add zucchini and garlic; cook 2 minutes. Add kale and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Serve immediately.

The beauty of this recipe (besides the fact that it is delicious and healthy) is that it can be eaten alone, on top of whole grain pasta or even along side orzo or quinoa.  Now this takes comfort food to a whole new HEALTHY level! 🙂

Nutrition Facts
Serving Size 1/8 of recipe
Amount Per Serving
Calories 456 Calories from Fat 49
Total Fat 5.4g
Saturated Fat 1.1g
Trans Fat 0.0g
Cholesterol 7mg
Sodium 180mg
Total Carbohydrates 75.3g
Dietary Fiber 30.0g
Sugars 4.9g
Protein 30.3g

*Nutritional information provided by, not 100% guaranteed accurate


One response to “White Bean Kale Vegetable and Sausage Stew

  1. I love Kale and beans together. This looks amazing! Thanks for sharing at Church Supper! Have a blessed week & come back soon!

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