Lentil, Kale & Sausage Stew

8 60 369
Ingredients Minutes Calories
Prep Cook Servings
20 min 40 min 4
Lentil, Kale & Sausage Stew
Health Highlights
A cozy and nutritious stew for a cold winter night!

Ingredients


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

Instructions


  1. Heat olive oil in a 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 the pot and cook for about 1 min
  5. Measure out the chicken stock
  6. Wash and pat dry the chopped 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. 

 

 

Notes:


Best Protein Source

  • For a healthier option, try a grass-fed, FREE of antibiotics, nitrates, and hormones sausage meat


Quick Tips

  • Soak lentils for about 2-4 hours to reduce cooking time.
  • Leftovers? allow the stew to cool, keep in an airtight container in the fridge for up to 4 days.

Nutrition Facts

Per Portion

Calories 369
Calories from fat 56
Calories from saturated fat 16.4
Total Fat 6.3 g
Saturated Fat 1.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 3.6 g
Cholesterol 25.5 mg
Sodium 1159 mg
Potassium 1825 mg
Total Carbohydrate 55 g
Dietary Fiber 10.1 g
Sugars 7.7 g
Protein 28.5 g

Dietary servings

Per Portion


Meat 0.5
Meat Alternative 0.9
Vegetables 4.7

Energy sources


Pygal54%467.1276723960202205.4322194595290515%322.201562617263261.025776300728431%307.57107475307873145.4609922629056854%15%31%CarbohydratesFatProtein
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