LENTIL, SAUSAGE AND KALE STEW
Food is not my first passion. That would be relationships. I spent many of the happiest hours of my lifespan in kitchens, around campfires, grocery stores and farmer’s markets, mostly exploring great new foods. All typicaly within a very restrictive budget.
Recently a friend from Chicago-land shared a recipe from Eating Well *1 for a Lentil, Sausage and Kale Stew.
She had me at Lentils. Dietary restrictions during the course of overcoming diverticulitis (without medication), sent my cholesterol counts crazy. After recovery, still unwilling to pollute my body with cholesterol medication, I researched and targeted my diet and exercise habits toward changing those numbers – and that right soon. #
Legumes, especially lentils, and oats are nature’s blood scrubbers, so every day I eat at least one portion of one, the other or both and power walk (breathing too hard to sing) for a minimum half hour to an hour every day, rain or shine. Also, since I also recetly discovered I was not lactose intollerant, a portion of yogurt and cheese also became a mainstay to keeping diverticulosis under control.
This wasn’t easy at first. My body and subconscious screamed in rebellion while I refused to return to my nice, comfy bed and pull the covers over my head. But within 2 weeks the routine became second nature.
I search constantly for variety, keeping a portion of oats or legumes part of my daily diet. Within four months both cholesterol counts returned to very healthy, normal levels. Two years later, keeping this as a base line, I can also eat pretty much whatever else I want in moderation without pain or upset.
Photo courtesy Eating Well.com
Lentil, Sausage and Kale Stew – my variation, of course, of the Eating Well Recipe *1
Ingredients:
3 teaspoons extra-virgin olive oil, divided
At least a pound of chicken or turkey sausage, casings pierced several times with a toothpick (the more the better when official taste samplers lurk nearby)
1 large onion, thickly sliced
2 Tablespoons minced garlic (or more per your taste)
pinch of crushed red pepper, (or more to taste) *
2 ½ cups water (have more on hand in case needed)
1 ½ cups red wine (or 1/2 cup wine and 1 cup chicken or turkey stock. have extra on hand in case needed)
1 cup green lentils, washed
8 cups finely chopped kale leaves, tough stems removed **
2 teaspoons chopped fresh sage
¼ teaspoon salt
freshly ground pepper to taste
DIRECTIONS:
Prepare by thoroughly washing kale, cutting away tough stems, and chopping (set aside separately), onion, mince garlic, and sage (also keep sage separate). Wash lentils. Measure wine (and broth if desired) & water.
1. Heat 1 teaspoon oil in a large, deep skillet over medium heat. Add sausages and cook until browned on all sides. Remove, set aside.
2. Add the remaining oil and onion to the pan and cook until clear, 4 to 5 minutes. Add garlic and crushed red pepper *and cook, stirring, until fragrant, about a minute.
3. Add water and wine, bring to a boil, stirring constantly with wooden spoon to loosen any browned bits from the sides and bottom of skillet. Add lentils, stir in and reduce heat to maintain a simmer. Cook, partially covered, for approximately 60 minutes until lentils are cooked through (some altitudes may require more time). Check occasionally for sufficient liquid for stew to be saturated, but not covered over. Add more warm wine, water, broth as needed.
4. Add kale, sage and salt, cover and cook, stirring occasionally, until the lentils and kale are tender, about 20 minutes more.
5. Cut the cooked sausage into 1/2 inch slices and stir into the pan along with ground pepper. Cover and cook until heated through, about 2 minutes.
Spoon into bowls or crocks, serve topped with a dollop of Greek yogurt and crusty, toasted slices of sourdough bread.
Also delightful with your favorite salsa (I especially like salsa verde), pico de gallo or pesto and sprinkles of fresh herbs (like cilantro). Be creative!
NUTRITION FACTS
Provided by: Eating Well
Per Single Serving / Serves 4 Total
Calories 500 17%
Calories from fat 99 20%
Total Fat 11gm 28%
Sodium 665mg 64%
Cholesterol 60mg 19%
Total Carbohydrates 58gm
Fiber 16gm
Protein 32gm
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
# This may not be sufficient for some with different, more severe cholesterol counts, or other health complications. Consult with your experienced primary care physician and a licensed professional dietitian.
* Our family likes a hot/piquant palette, so I add a jalapeno and a Serrano peppers with the crushed, red pepper flakes.
** Though popular, some tastes (like my sister, Roan’s) don’t take to kale, even when well cooked. Substituting 10 cups chopped spinach provides additional folic acid with a milder flavor.
*1 http://www.eatingwell.com/recipes/kale_sausage_lentil_skillet_supper.html
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