A lot of my clients ask me what my favorite meals are and I instantly mention this recipe. It is one of those meals that I always want because it’s filling, easy to make, and just plain delicious. The sausage flavors the entire soup (stew? stoup?) and the white beans are creamy, while the kale gives a great texture. It also happens to be an inexpensive meal. The ingredients cost me less than $15 and it makes enough for several meals. I usually freeze half so I have a healthy option on hand on lazier days. Mashing or pureeing one can of beans thickens it and provides a creaminess without adding fat or dairy. This is a fiber-packed nutrition bomb, and the sausage makes it feel decadent. I always put way too much grated Romano cheese on mine, but it’s all about balance, right? You can also make this with turkey sausage for a healthier take, or veggie sausage crumbles to keep it vegetarian.
Flavorful sausage and creamy white beans with kale make for a satisfying one-pot dinner.
- 1 tablespoon Olive Oil
- 1.5 lbs. Sweet Italian Sausage meat (or Turkey Sausage or Veggie Sausage Crumbles), casings removed if applicable
- 1 chopped Yellow Onion
- 2 cloves crushed and minced Garlic
- 10 cups Lower-Sodium Chicken or Veggie Stock (you can also use 10 cups of water and a bouillon paste, but check for gluten if avoiding)
- 4 cans White Beans, drained and rinsed (Great Northern or Cannellini or a mix of both)
- 12-20 oz. of Kale, stems removed and then chopped (I love kale, so I add a lot. Add 12 oz. if you're not as crazy about it as we are)
- Salt and Black Pepper to taste
- Grated Romano or Parmesan cheese for serving (optional)
- Heat oil over medium-high heat in a dutch oven or soup pot.
- Add sausage meat and brown while breaking up with spoon for 3-4 minutes. If you could only find whole sausages, remove the casings (outside skin). You just want the meat.
- Add chopped onion and stir occasionally until onion softened, 3-4 minutes.
- Add garlic and stir for one minute, just to get it softened.
- Add stock and bring to a boil, then lower heat and simmer for 15 minutes.
- Mash one can of white beans into a paste. You can also puree in a bullet blender with1/4 cup of water.
- Add whole and mashed beans and stir. Bring to a boil, then reduce to a simmer.
- Add chopped kale and stir to wilt the kale.
- Simmer for 5-10 minutes, until kale is tender.
- Taste for salt. Some sausage is quite salty, so be careful not to add too much. Serve with grated cheese and freshly ground black pepper, if desired. I always desire both.