116 Soups and Stews
This full-flavored stew is teeming with zesty Italian sausage, robust kielbasa, sturdy vegetables, and lively seasonings.
Hearty Italian Stew Prep Time: 10
mins
Ingredients ⁄4 cup extra-virgin olive oil
1
⁄2 cup yellow onion, diced
1
⁄2 cup carrot, diced
1
1 garlic clove, minced 1 lb. (450g) ground mild Italian sausage ⁄2 medium green bell pepper, seeded and diced
1
1 TB. tomato paste 4 cups chicken stock 8 curly green kale leaves, woody stems removed ⁄3 lb. (170g) kielbasa, sliced
1
1 tsp. Italian seasoning ⁄4 tsp. crushed red pepper flakes
1
Sea salt (optional) ⁄4 cup fresh basil, chopped
Cook Time: 45
mins
Yield:
8 cups
Serving Size: 2
cups
1
Heat a large soup pot or Dutch oven over medium heat. When the pot is hot, add extravirgin olive oil and wait for 30 seconds.
2
Add yellow onion and carrot and cook, stirring occasionally, for 3 to 5 minutes, or until onion begins to soften. Add garlic and cook for an additional 1 minute.
3
Add mild Italian sausage, and use a wooden spoon to break apart in the bottom of the pot. Cook for 5 minutes, or until sausage begins to brown.
4 5
Add green bell pepper and tomato paste and cook for an additional 2 minutes.
Pour chicken stock into the pot, scraping up any browned bits off the bottom of the pot. Add kale, kielbasa, Italian seasoning, and crushed red pepper flakes. Cover, reduce heat to medium-low, and simmer for 30 minutes.
1
6
Taste soup and season with sea salt to taste, if necessary. Ladle soup into bowls and sprinkle with basil to serve.
Nutrition per Serving 77% Protein 17% Fat
6% 1.5:1
Net Carb
Calories
Fat
Protein
Total Carbohydrate
Dietary Fiber
Net Carbohydrate
Ratio
525
45g
22g
12g
4g
8g