Kale and White-Bean Stew Recipe

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Ingredients

Count

Nutrition

379

Calories

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Ingredients:

Serving

2 tbsp cooking oil
1/4 lb mild or hot sausages, casings removed
2 onions, chopped
3 cloves garlic, minced
1 lb kale , tough stems removed, leaves washed well and shredded (about 1 1/2 quarts)
3 1/3 cups canned diced tomatoes with their juice ( two 15-oz cans)
1 1/4 tsp salt
1/2 tsp fresh-ground black pepper
4 cups drained and rinsed canned cannellini beans ( two 19-oz cans)

Directions:

In a Dutch oven, heat 1 tablespoon of the oil over moderate heat. Add the sausage and cook, breaking the meat up with a fork, until the it loses its pink color, about 2 minutes. Add the remaining tablespoon of oil to the pan and then stir in the onions. Cook, stirring occasionally, until the onions start to soften, about 3 minutes.
Add the garlic and kale to the pan and cook, stirring, until the kale wilts, about 2 minutes. Stir in the tomatoes, salt, and pepper; bring to a simmer. Reduce the heat and simmer, covered, until the kale is tender, about 15 minutes.
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.
Wine Recommendation: Since this dish has a strong Portuguese influence, why not pair it with a rustic red from Portugal? Try one of the many delicious examples from the Douro or Ribatejo regions for a lusty combination of food and drink.
Notes: Shred kale leaves as fine as possible when making quick soups and stews, so that each bite will include tender greens instead of a chewy mouthful.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	378.76 Kcal (1586 kJ)
Calories from fat	94.64 Kcal
		% Daily Value*
Total Fat	10.52g	16%
Cholesterol	15.02mg	5%
Sodium	1613.96mg	67%
Potassium	1296.09mg	28%
Total Carbs	52.89g	18%
Sugars	11.13g	45%
Dietary Fiber	14.99g	60%
Protein	22.99g	46%
Vitamin C	167.2mg	279%
Vitamin A	1.1mg	38%
Iron	8.4mg	47%
Calcium	312.6mg	31%

Amount Per 100 g
Calories	58.63 Kcal (245 kJ)
Calories from fat	14.65 Kcal
		% Daily Value*
Total Fat	1.63g	16%
Cholesterol	2.33mg	5%
Sodium	249.84mg	67%
Potassium	200.63mg	28%
Total Carbs	8.19g	18%
Sugars	1.72g	45%
Dietary Fiber	2.32g	60%
Protein	3.56g	46%
Vitamin C	25.9mg	279%
Vitamin A	0.2mg	38%
Iron	1.3mg	47%
Calcium	48.4mg	31%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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