Italian Sausage and Kale Stew

We’re always trying to add veggies to every single meal, right? I’ve got an Italian Sausage and Kale Stew that’s perfect right here for ya!  Super easy one pot meal. It’s perfect for a Keto/Paleo style primal meal. Good fats, veggies and protein – that’s it!

Made with gorgeous bone broth along with ground Italian sausage, red onion, celery, zucchini, a whole bunch of kale AND a whole head of cabbage. Tons O greens you guys!

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MEAL PREP

Dice and slice all veggies before you start cooking, so you can layer easily. Cut the onion, the zucchini and the celery into bite size pieces. Core and shred your cabbage. Ribbon cut the kale, keep the middle vein intact.

For seasonings it’s pretty simple. Little bit of crushed garlic, red pepper flakes, Redmond Real Salt and good ol’ pepper. Really, this just compliments all the natural flavors that are going on already.

For the Italian Sausage and Kale Stew you’ll need a large cast iron pot. I always stick to my tried and true 5 Quart Le Creuset Dutch Oven. She’s been seasoned and never disappoints, I’ve had mine for years! A great kitchen investment, I highly recommend getting yourself a good soup stock pot that you can reuse over and over again. It’s worth the expense to get a good one to keep in your kitchen.

COOK IN LAYERS

To begin, start with the sausage. Add the oil and break up the ground meat, use your hand or a wooden spoon. On a medium high, par cook it about half way, so you can render some of the fat.

First layer is the onion and celery, then the zucchini and kale, lastly the cabbage. Believe it or not all the veggies WILL FIT in your pot! The idea in layering the veg is that it will give them time to cook slightly to release their water content and wilt a touch as you go along making more room in the pot for everyone.

Anytime I’m making a soup or a stew and I need broth, I will use Ancient Nutrition Collagen PURE Bone Broth. It is a combination of chicken, beef, and turkey. It has gorgeous deep deep deep rich flavor. I’ll use one scoop of it to one cup of water and use this anytime a recipe calls for stock, broth or bouillon.

Finally, add the stock. Ideally, you just push all the veggies down in the pot and the stock should come right to the top of the vegetable line maybe slightly under. Cover it and simmer, let it all meld and work it’s flavor magic together.

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KEEP IT GREEN

You wanna do your best not to overcook the vegetables. You don’t want them to be gray. The whole reason that we eat vegetables is to get the nutrient content! Overdone means only fiber, be mindful of the color of your veggies as every stove is different.

On the same token, you’ll want them to be tasty and palatable for you and where you’re at with your vegetables. If you want to cook them a little bit more, so be it. Make it work for you and your family! Ideally, they should be in an al dente state, still a nice vibrant green color.

SERVE

Before you’re ready to serve your Italian Sausage and Kale Stew this is when you add a little additional fat, either about one to two tablespoons of avocado oil, or one to two of grassed butter, a little extra salt to taste and you’re all set. Altogether this makes about six to eight servings.

It is perfect for a meal prep for the week. It’s also great to freeze. All’s you do is put it in a small pot, cover, put it on a low to medium temperature for about 20 minutes. You don’t need to add any water. It will just defrost and make a gorgeous bowl of soup. ENJOY!

Other hearty soups / broths to check out; Fall Roasted Veggie Soup and Pesto Steamed Mussels

Print

Italian Sausage and Kale Stew (Paleo/Keto/Whole30)

Course Dinner, Lunch, Meal Prep

Cuisine American, Italian

Keyword Low Carb, Paleo, Whole30

Prep Time 15 minutes

Cook Time 1 hour

Total Time 1 hour 15 minutes

Author Dawn Loves Food

Ingredients

• 2 T Avocado Oil
• 1 lb Italian Sausage Ground (no casing)
• 1 lg Red onion Diced
• 1 b Celery Diced
• 4 med Zucchini Chopped
• 1 b Kale Shredded
• 1 hd Green Cabbage Shredded
• 3 cloves Garlic Minced
• 1 t Redmond Real Salt
• 1 t Red Pepper Flakes
• 5 c Bone Broth
• 1-2 T Avocado oil per serving

Instructions

1. Prep vegetables, dice and chop into bite size pieces, shred kale and cabbage. In a large stock pot (preferably enamel/cast iron) on medium add avocado oil and break apart sausage. Begin to cook on medium, brown for 5 minutes.

2. Add onion and celery, stir occasionally. Cover and cook 10 min. There should be a small amount of liquid from the veggies at the base (no burning!). Add zucchini and kale, cover again for 10 minutes. Pack it in, it will fit!

3. Push down on the kale, make room for the cabbage. It will fit (and reduce as it cooks). Add the broth, garlic, red pepper and salt. If the cabbage peaks over the broth that's fine. Cover again on med low for 15-20 minutes. Stir occasionally.

4. Check your veggies, ideally the more al dente the better for nutrients! If they need more time for you to enjoy the texture….turn OFF the heat and let the pot sit covered for another 10-15 minutes.

5. When ready to serve divide into bowls and add the avocado oil right on the top for some gorgeous fats with a little S&P to taste- enjoy!

Recipe Notes

WHOLE30 - Use a complaint sausage, ground chicken or turkey is great too!

Use a Gluten Free sausage ideally- read your labels 🙂

Great to freeze! Divide up into bowls w/ lid in freezer. Reheat in a small soup pot, covered on medium for 15-20 minutes as is. No need to add water. Try to NOT overcook! Just warm up:)