Kale, Bean, and Sausage Ragout

I’ve been making this Kale, Bean and Sausage Ragout recipe for years. It’s SO simple, yet so delicious and it’s ready in under 30 minutes.

Kale is a nutritional powerhouse packed with vitamins, minerals, and phytochemicals (plant-based compounds associated with the prevention of cancer, diabetes, heart disease, and hypertension). One cup of cooked kale provides 36 calories, 354% the daily value for vitamin A, 88% the daily value for vitamin C, 1,327% the daily value for vitamin K, 10% the daily value for fiber, and 9% of the daily value for calcium.

Kale is also a rich source of glucosinolates, sulfur-containing compounds that give kale and other cruciferous vegetables (broccoli, califlower, cabbage, etc.) their aroma and taste. Glucosinolates break down into biologically active compounds including indoles and isothiocyanates. According the the Linus Pauling Institute, these compounds could help prevent cancer by enhancing the removal of carcinogens before they can damage DNA, or by altering cell-signaling pathways in order to prevent normal cells from becoming cancerous.

So, EAT KALE!

Ok, ok no more science . . . onto the recipe:

I got this recipe from Cooking Light, but modified it slightly to fit my preferences. My favorite chicken sausage brands are Bilinski’s and Applegate Farms.

Print Recipe

Hearty Kale, Bean, and Sausage Ragout

Servings

people

Ingredients

• 1/4 cup onion diced
• 4 chicken sausage links halved lengthwise and sliced
• 2 garlic cloves chopped
• 2 medium zucchini quartered and sliced
• 4 cups roughly chopped kale leaves many stores now sell kale already chopped and ready to go!
• 1 can diced tomatoes
• 1 cup cannellini beans or other white bean
• 1/2 cup water
• salt and pepper to taste

Servings people Ingredients 1/4 cup onion diced 4 chicken sausage links halved lengthwise and sliced 2 garlic cloves chopped 2 medium zucchini quartered and sliced 4 cups roughly chopped kale leaves many stores now sell kale already chopped and ready to go! 1 can diced tomatoes 1 cup cannellini beans or other white bean 1/2 cup water salt and pepper to taste

Instructions

1. Spray a medium size sauce pan with non-stick spray. Add one teaspoon of olive oil and heat over medium heat. Add diced onion and sausage. Cook until sausage begins to brown on all sides, stirring frequently.
2. Add garlic and zucchini and cook until soft, about 5 minutes.
3. Add kale, beans, tomatoes, water, salt and pepper. Bring to a boil, then reduce heat, cover, and simmer about 15-20 minutes.
4. Serve! I like to top mine with a little parmesan cheese.

Recipe Notes

Extra kale? Make kale chips!! Savory, crispy, and totally addicting healthy substitution for potato chips. Lightly drizzle kale leaves with olive oil (I use my olive oil mister), sprinkle with sea salt, and bake at 350 for about 10-15 minutes until lightly browned and crispy! Note: Make sure the leaves are dry and free of moisture for best results.