Filed Under: budget meal, kale recipe

Sausage, Kale & White Beans

This quick and easy kale dinner recipe ticks all the boxes: It's budget-friendly, simple to make and good for you, plus it tastes great.

April 30th, 2014

By LeeAnne Wright
This recipe originally appeared in the April 2014 issue.

"The kids loved it so much they had second helpings and have asked me to make it again."
Morgan W., mom of elizabeth, 13, Brandon, 11, Haley, 7, and Sydney, 4, Montreal
Prep Time
Prep to table time: 25 mins
  • 2 Italian sausages
  • 1 medium onion, peeled and chopped
  • 2 tbsp minced garlic
  • 3 cups cooked white kidney beans
  • 1 can diced tomatoes (796 mL)
  • 1 head kale, stemmed and coarsely chopped (about 6 cups)
  • 2 tbsp freshly grated Parmesan cheese
  1. Preheat fry pan over medium heat. Remove casings from sausages and add meat to fry pan. Sauté, crumbling sausage meat with a wooden spoon as it cooks. Add onion and garlic to pan and sauté until tender. Add beans and tomatoes to pan; bring to a boil, then reduce heat and add kale. Continue to simmer for 10 minutes. Sprinkle cheese overtop and serve immediately.

Nutrients Per Serving

243 calories, 
4 g fat, 191 mg calcium, 425 mg sodium, 52 g carbohydrates, 9 g fibre, 15 g protein. Excellent source of vitamins A, C and K, folate, iron, magnesium, manganese, molybdenum and potassium; very high source of fibre; good source of calcium.

Sausage, Kale & White Beans
Photography by Jodi Pudge

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