Hearty Italian Stew

This full-flavored stew is teeming with zesty Italian sausage, robust kielbasa, sturdy vegetables, and lively seasonings.

Hearty Italian Stew

Prep Time: 10 mins Cook Time: 45 mins Yield: 8 cups

Serving Size: 2 cups

Ingredients

1⁄4 cup extra-virgin olive oil 1⁄2 cup yellow onion, diced 1⁄2 cup carrot, diced 1 garlic clove, minced 1 lb. (450g) ground mild

Italian sausage 1⁄2 medium green bell pepper, seeded and diced 1 TB. tomato paste 4 cups chicken stock 8 curly green kale leaves, woody stems removed 1⁄3 lb. (170g) kielbasa, sliced 1 tsp. Italian seasoning 1⁄4 tsp. crushed red pepper flakes

Sea salt (optional) 1⁄4 cup fresh basil, chopped 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.

2Add 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.

3Add 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.

4Add green bell pepper and tomato paste and cook for an additional 2 minutes.

5Pour 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.

6Taste soup and season with sea salt to taste, if necessary. Ladle soup into bowls and sprinkle with basil to serve.

Nutrition per Serving

Fat 77% Protein 17% Net Carb 6% Ratio 1.5:1 Calories 525

Fat 45g

Protein 22g

Total Carbohydrate 12g

Dietary Fiber 4g

Net Carbohydrate 8g