Tag:

kale

Sausage-Kale-Bean-Stew-Heather-Habelka

When you grow up with an Irish mother, a pot of stew simmering away for hours provides a sense of warming comfort. It just smells like home.

While I make her classic recipe (complete with stew beef, carrots, and potatoes) throughout the fall and winter, I love creating new recipes that also make our home feel like it’s wrapped in a warm, nourishing blanket.

My recipe for sausage, kale, and bean stew is both nutrient dense and satisfying. And like most stews and soups, it tastes better the next day.

I regularly make this dish when I batch cook so we can enjoy it throughout the week.

Ideally in front of a roaring fire and a Patriots’ game!

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Sausage-Kale-Bean-Stew-Heather-Habelka

Sausage, Kale, and Bean Stew

  • Author: Heather Habelka
  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 15 minutes
  • Yield: 4 Servings 1x

Ingredients

Scale
  • 1 lb. Hot or Sweet Sausage (without casing)
  • 1/4 Bag or 1 Bunch Chopped/Washed Organic Kale
  • 1 Can Cannellini Beans (rinsed and drained)
  • 1 28 oz. Can Stewed Organic Tomatoes
  • 4 Cups Low Sodium Chicken Stock or Homemade Bone Broth
  • 1 Medium Diced Onion
  • 23 Cloves Minced Garlic
  • 1 Tbsp. Extra Virgin Olive Oil
  • Crushed Red Pepper Flakes (optional)
  • Shredded Parmesan (optional)
  • Salt & Pepper

Instructions

  1. In a large dutch oven, gently warm olive oil and add diced onion.
  2. When the onion becomes soft and translucent, add garlic, salt & pepper to taste.
  3. Cook until garlic becomes fragrant – don’t let it burn!
  4. Add sausage and break it up into bite-size pieces as it cooks.
  5. For extra heat, add crushed red pepper flakes (optional).
  6. Once cooked through add stewed tomatoes, chicken broth & 2 cups of water.
  7. Add beans.
  8. Bring to a rolling boil.
  9. As the stew boils, use a spoon to gently skim the foam from the top. This will make the beans easier to digest.
  10. Once the foam has been removed, bring the stew down to a simmer – uncovered.
  11. Allow to simmer for at least 45 minutes – the longer, the better.
  12. Add water, and salt & pepper if needed (just remember, salt becomes more concentrated as it cooks).
  13. Five minutes before serving, add the kale and allow to cook just until bright green.
  14. Top with shredded Parmesan (optional).

Notes

You can swap out the kale for spinach but you’ll need 3/4-1 bag to get the same delicious result!

Easy-Cook-Digest-Kale-Heather-Habelka

For some women (like me), raw kale is difficult to digest.

And for others, eating raw cruciferous veggies (broccoli, cauliflower, cabbage, kale, brussels sprouts, etc.) can slow down thyroid function (by blocking the thyroid’s absorption of iodine.)

Here’s my recipe that addresses both concerns. It’s super fast to make, easy to digest, and packs a healthful punch!

A bunch of organic kale is only $1.99 at my local Whole Foods (I’m in the Northeast) so we eat this at least twice a week.

It pairs great with salmon, chicken, steak—or even a hardboiled egg. And it heats up beautifully for breakfast or lunch the next day.

Side note: the caramelized onion is not only delicious, but it infuses the kale with a sweet, anti-viral kick!

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Easy-Cook-Digest-Kale-Heather-Habelka

Easy to Cook (and Digest) Kale

  • Author: Heather B. Habelka
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 Servings 1x

Ingredients

Scale
  • 1 Bunch Organic Lacinato “Dinosaur” Kale
  • 1 Small-Medium Onion (put in as much, or as little, as you like)
  • 1 Tbsp. Extra Virgin Olive Oil
  • Salt & Pepper
  • Wooden or Bamboo Spoon
  • Dutch Oven or Medium Pot

Instructions

  1. Chop off bottom stems (a good 2 inches) and wash leaves in a strainer.
  2. Let air dry, then chop (leaves and stems) into bite-size pieces.
  3. Dice the onion.
  4. Sauté the onion in 1 Tbsp. of EVOO over medium heat. Lightly season with salt and pepper.
  5. Once onions are soft and caramelized, toss in the kale and coat with the oil and onions.
  6. Add an additional dash of salt and pepper if needed. (Greens get salty really fast, and even saltier as they cook down.)
  7. Let the leaves cook down, tossing as needed, until it is cooked to your liking – firm, crunchy, sweet, and bright green.
  8. If you’d like, hit the finished kale with a bit more EVOO as a way to increase your healthy fat intake!

Notes

Serve with protein – it goes with everything!