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Kale and White Bean Stew with Sweet Potatoes Recipe

Looking for an easy Kale and White Bean Stew with Sweet Potatoes recipe? Learn how to make Kale and White Bean Stew with Sweet Potatoes using healthy ingredients.


Submitted by chefette44

Makes 4 servings



From F&W magazine, some of their weights and measures are way off! I cooked my own beans. You can also use two cans (15 0z) of Cannellini beans, drained and rinsed, instead of the navy.

Recipe Ingredients for Kale and White Bean Stew with Sweet Potatoes

1 tbs extra-virgin olive oil
120 gram mild Italian sausage
150 gram Turkey Breakfast Sausage
205 gram onion, chopped
15 gram garlic, minced
145 gram kale leaves, shredded
15 oz Petite Diced Tomatoes
1 tsp salt
1/2 tsp black pepper
360 gram sweet potatoes, peeled & diced
500 gram Beans, Navy, Mature Seeds

Recipe Directions for Kale and White Bean Stew with Sweet Potatoes

  1. In a Dutch oven, heat 1 tablespoon of the oil over moderate heat. Add the sausages and cook, breaking the meat up with a fork, until the it loses its pink color, about 2 minutes. Add the onions. Cook, stirring occasionally, until the onions start to soften, about 3 minutes.

  2. Add the garlic, sweet potatoes, and kale to the pan and cook, stirring, until the kale wilts, about 2 minutes. Stir in the tomatoes, salt, pepper; and Tuscan seasoning, and bring to a simmer. Reduce the heat and simmer, covered, until the kale is tender, about 15 minutes.

  3. Stir the beans into the stew and cook until warmed through, about 5 minutes. If you like, mash some of the beans with a fork to thicken the sauce.

Categories

Vegetables

Nutrition Facts
Serving Size 485.2g
Amount Per Serving
Calories
538
Calories from Fat
149
% Daily Value*
Total Fat
16.5g
25%
Saturated Fat
4.4g
22%
Trans Fat
0.1g
Cholesterol
45mg
15%
Sodium
1411mg
59%
Potassium
1564mg
45%
Total Carbohydrates
72.9g
24%
Dietary Fiber
19.5g
78%
Sugars
6.7g
Protein
25.6g
Vitamin A 116% Vitamin C 127%
Calcium 21% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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