In my desire to make healthier menu choices in recent months, I came up with this delicious bean and turkey sausage stew (or chili) that is low fat, high in fiber, and very filling. I used canned beans in my version simply for convenience sake, but feel free to cook dried beans from scratch if you prefer. You could choose any canned beans you prefer, but I had black, cannellini, and Romano beans in my pantry so I used those. I decided to use Italian style turkey sausages for this recipe to keep it tasting as Italian as possible, but feel free to use ground turkey if you cannot find Italian turkey sausages in your area. As with most of my soups and stews, I added lots of celery, carrots, and onions into the mix, although I also included two chopped hot red peppers in this recipe for the added heat it seemed to call for. To top your stew (or chili), feel free to experiment using chopped green onions, or your favorite shredded cheese. I decided to simply add a dollop of fat free Greek yogurt to garnish my stew, although sour cream also works great.
Deborah Mele 2011
- 4 to 5 Links Hot or Mild Italian Style Turkey Sausages (Remove Meat From Casings) May Also Use 1 Pound Ground Turkey
- 2 Tablespoons Olive Oil
- 1 Medium Onion, Peeled And Chopped
- 2 Stalks Celery, Chopped
- 3 Carrots, Stem Ends Removed And Chopped
- 4 Cloves Garlic, Peeled And Finely Minced
- 1 To 2 Hot Red Peppers, Chopped (Optional)
- 1 (28 Ounce) Can Chopped Tomatoes
- 3 (15 Ounce) Cans Beans (Cannellini, Black, Kidney, Chickpea or Romano Are Recommended)
- 1 (6 Ounce) Can Tomato Paste
- 2 Cups Chicken Broth (Or Water)
- 1 Tablespoon Dried Italian Seasonings
- Salt & Pepper
- 1/4 Cup Chopped Fresh Parsley
- 1/3 Cup Chopped Fresh Basil
To Serve: (Optional Toppings)
- Greek Yogurt or
- Shredded Cheese or
- Chopped Green Onions or
- Chopped Fresh Parsley
- In a large heavy saucepan, add the olive oil and sausage meat and cook over medium heat until the meat is no longer pink and is beginning to brown.
- Add the onions, celery, and carrots, and continue to cook until the vegetables begin to soften.
- Add the garlic and hot pepper if using and cook an additional minute or two.
- Add the 3 cans of beans, tomatoes, tomato paste, chicken broth, seasonings and herbs and mix well.
- Cook until mixture begins to boil, then reduce heat and cook for an additional hour until thick.
- If stew thickens too much, add additional water as needed.
- Taste, and adjust seasonings as needed.
- Serve in individual bowls with choice of toppings.
Nutrition Information:Yield: 6 Serving Size: 2 cups
Amount Per Serving: Calories: 499 Total Fat: 25g Saturated Fat: 7g Trans Fat: 0g Unsaturated Fat: 15g Cholesterol: 117mg Sodium: 784mg Carbohydrates: 33g Fiber: 7g Sugar: 14g Protein: 39g