Lentil, Kale & Sausage Stew

Lentil, Kale & Sausage Stew

A cozy and nutritious stew for a cold winter night!
Health Rating
Prep Cook Ready in Servings
20 min 40 min 1 h 4

Ingredients


6 cup Chicken broth (stock), low sodium
1 tbsp Extra virgin olive oil
2 cup slices Turkey sausage (Kielbasa) (casing removed)
2 clove(s) Garlic (chopped)
1 cup Lentils, raw
1 medium potato Sweet potato (cut into 1/2-inch pieces)
1 onion(s) Sweet onion (chopped)
1 bunch Black kale

Instructions


1. Heat olive oil in large pot over med-high heat

 

2. Remove sausage from casings and cook in the pot, stir frequently until browned for about 8-10 mins (while you are waiting, prepare onions, garlic and steps 5-7)


3. Add diced onions to the pot and cook for about 3-5 mins, stirring frequently

 

4. Chop garlic, add to pot and cook for about 1 min

 

5. Measure out organic chicken stock

 

6. Wash and pat dry the vegetables, chop kale, peel and dice sweet potatoes

 

7. Rinse lentils in cold water and drain 

 

8. Add chicken stock, vegetables and lentils to the pot

 

9. Bring to a boil, stir and reduce heat and simmer until lentils and sweet potatoes are tender for about 30-35 mins. Stir every so often. 

 

 

Nutrition Facts

Per Portion

Calories 476
Calories from fat 106
Calories from saturated fat 10.4
Total Fat 11.8 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.7 g
Cholesterol 56 mg
Sodium 1708 mg
Potassium 1770 mg
Total Carbohydrate 57 g
Dietary Fiber 10.2 g
Sugars 7.2 g
Protein 36 g

Dietary servings

Per Portion


Meat 1.1
Meat Alternative 0.9
Vegetables 4.7

Energy sources


Pygal48%467.48472038053137188.181921096068222%334.6523873184653270.124273867276230%308.6262963908664143.9524052171353548%22%30%CarbohydratesFatProtein

Notes:

Oils

avocado oil and grapeseed oil can also be used in this recipe

Best protein source

you can purchase grass-fed, FREE of antibiotics and hormones Sausage meat


Nutritional Highlights:

Sausage and Lentils

are excellent sources of protein, eating more protein helps to maintain a lean body and burn more fat

Kale

is a very nutrient dense food, meaning it contains many vital nutrients that your body needs, it is loaded with antioxidants and a great source of vitamin K

Sweet potato is very high in fiber, and is one of the richest sources of beta-carotene which is important for a healthy immune system


Quick Tips:

Lentils can be soaked for about 2-4 hours to reduce cooking time

Leftovers? allow stew to cool, keep in an airtight container in the fridge for up to 3 days 

Recipe from:
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