The Cajun sausages add a little kick to it, while being low in fat, and the white beans used in this stew provide additional fiber and protein. Kale is a different animal altogether; it's very rich in beta carotene, Vitamins K & C, lutein, xeazanthin and sports a fairly good amount of Calcium. It also contains the chemical sulforaphane, a highly potent anti-cancer component. So eat up and clean your plate...or the sun won't shine for you tomorrow, as Grandma always used to say.
One other ingredient of this stew, celery root, is also a Vitamin & Mineral bomb. Not to mention the carrots, onions, the garlic, the potatoes and parsley. So let's hop over to the complete list of ingredients...
6 Large Russet potatoes, roughly diced and rinsed
3 carrots, peeled and sliced
1 bunch Tuscany kale, leaves only
2 bunches regular kale, leaves only
2 large yellow onions, finely diced
4 cloves of garlic, diced
1 celery root, peeled and diced
3 cans of low-sodium white beans
3 quarts of low-sodium, non-fat chicken broth
1quart of water
3 Cajun turkey sausages, halved and sliced
Salt & Pepper to taste
Olive oil
Now here's what didn't make it into the pic above but is just as equally important:
2 Tbsp of caraway seed
3 bay leaves
3 Tbsp of Dijon mustard
2 Tbsp of Worcestershire sauce
1/4 cup of freshly grated Parmigiano Reggiano cheese
First off, we'll start with the veggies. Now, whatever you do DO NOT throw away the cuttings, peelings and stems of the veggies. Why? We'll make homemade veggie stock out of them in the next post. I promised homemade veggie stock in another entry (Great-Granny's barley soup) but unfortunately didn't get to it but now's the time. Keep all the veggie trimmings.
Now some prep work is needed here. Peel the potatoes, roughly dice them and place them in a bowl with cold water to get some of the starch out. Peel the carrots, the onions, the garlic and the celery root. Make sure you cut off the ends of the celery root. Cut and dice the veggies and place them into a bowl.
Once the veggies are prepped, we'll tear the off the leaves from the tough stems of the kale. To do that, just fold the leaves at the stem and tear them off. The leaves may seems a bit larger so just tear them into smaller pieces with your fingers; no need to chop them. Now pour some olive oil into a large - and I mean large - pot and heat it over medium-high heat and place the kale into the pot, sauteing them for about 10 mins. You'll see that they will release some liquid; do not discard that liquid. After the time's up, remove the kale from the pot and place on a baking sheet.
Now add the veggies (onions, carrots, etc) to the pot and saute them for another 10 mins before adding the potatoes. Don't forget to drain them first, though. we don't want all that starch in the stew. Add the sliced sausage. Combine everything and cook for about 5 mins before adding the beans and the kale to the pot.
Now cover everything with the 3 quarts of stock, the 1 quart of water, season with salt and pepper, add the bay leaves, the caraway seeds, the Dijon mustard and the Worcestershire sauce. Stir and bring the stew to a boil. Once it's boiling, reduce the heat to a medium-low and just let it simmer for about 35-45 mins or until the potatoes are fork-tender. Mid-way through, add the 1/4 cup of Parmigiano Reggiano and stir to combine. Cover and continue to simmer.
Serve the soup sprinkled with some finely chopped parsley and perhaps a slice of rustic country bread.
Enjoy!
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