Pork, Garlic Sausage, and Bean Stew with Kale

Pork, Garlic Sausage, and Bean Stew with Kale

Ingredients (Serves 4):

• 300g pork shoulder, cubed

• 150g garlic sausage (such as Toulouse or a smoked variety), sliced

• 1 can (400g) cannellini beans, drained and rinsed

• 1 can (400g) butter beans, drained and rinsed

• 2 medium carrots, sliced

• 1 leek, sliced

• 100g kale or savoy cabbage, chopped

• 2 cloves garlic, minced

• 1 onion, chopped

• 2 tablespoons olive oil

• 500ml vegetable or chicken stock

• 1 teaspoon smoked paprika

• 1 teaspoon dried thyme

• 1 bay leaf

• Salt and pepper to taste

• Fresh parsley for garnish (optional)

• 1 tablespoon red wine vinegar (optional, for extra depth of flavor)

Instructions:

1. Sear the Pork:

• Heat 1 tablespoon of olive oil in a large pot over medium heat. Season the pork shoulder with salt and pepper, then brown the pieces in the pot for 5-7 minutes. Remove the pork and set it aside.

2. Cook the Sausage:

• In the same pot, add the garlic sausage slices. Cook for 3-4 minutes until browned. Remove and set aside with the pork.

3. Sauté the Vegetables:

• Add the remaining olive oil, then sauté the onion, garlic, leek, and carrots for 5-7 minutes until softened and fragrant.

4. Add the Stock and Beans:

• Stir in the smoked paprika and thyme, then pour in the stock. Add the cannellini and butter beans, pork, and sausage back to the pot. Add the bay leaf.

5. Simmer:

• Bring to a boil, reduce heat, and simmer uncovered for 25-30 minutes, until the pork is tender.

6. Add the Kale or Cabbage:

• About 10 minutes before the stew is done, stir in the chopped kale or savoy cabbage. Simmer until the greens are wilted and tender.

7. Finishing Touch:

• Stir in the red wine vinegar (if using) for a bit of acidity. Adjust seasoning with salt and pepper. Remove the bay leaf before serving.

• Garnish with fresh parsley if desired.

Nutritional Highlights:

• Protein: Pork and garlic sausage provide animal protein, while the beans offer a plant-based protein boost.

• Complex Carbs: Beans and vegetables contribute to slow-releasing carbohydrates and fiber.

• Green Veggies: Kale or savoy cabbage adds vitamins A, C, and K, as well as fiber, iron, and antioxidants.

• Healthy Fats: Olive oil provides heart-healthy fats.

Cost Consideration:

• Adding greens like kale or savoy cabbage is affordable, especially in winter, and they provide additional bulk and nutrients, making the stew even more nutritious and filling.

Estimated Nutritional Breakdown (per serving):

• Calories: ~520 kcal

• Protein: ~35g

• Carbohydrates: ~40g

• Fiber: ~12g

• Sugars: ~6g

• Fats: ~25g

• Saturated Fat: ~7g

• Sodium: ~800-1000mg (depends on sausage and stock)

• Iron: ~5mg (from pork, beans, and kale)

• Vitamin A: ~100% of RDA (from carrots and kale)

• Vitamin C: ~60% of RDA (from kale and vegetables)

• Calcium: ~150mg

Health Benefits:

• High in protein – Great for muscle repair and satiety.

• Rich in fiber – Supports digestion and gut health.

• Good fats – Olive oil and some pork fat contribute to heart health.

• Nutrient-dense – Packed with iron, calcium, and vitamins from greens and beans.