Sausage and bean stew
Fiber and protein: who could ask for more?
A quick weekday meal and high protein and beans. Pair with a side salad and enjoy with bread or potatoes!
Ingredients
- 2-3 sausages – can be chicken, pork, spicy, etc., whatever you want!
- Can of white beans (I use great northern beans)
- Half of a yellow (or similar) onion
- Couple cloves of garlic
- Chicken stock
- Black pepper
- Tomato paste
- Oregano and thyme (dried or fresh)
- Red pepper flakes (optional – use sparingly if already using spicy sausage)
- White wine (is a nice touch, but you can skip)
- Optional: other protein such as a chicken thigh
- Optional: parmesan cheese
Frying Sausage and aromatics
Fry the sausage with olive oil at low heat to brown it. If you’re adding additional protein like a chicken thigh, fry it now as well, particularly the skin. Keep the heat low/medium so you get a nice browning while avoiding burnt bits and smoking oil.
After the meat is browned, add in your diced onion. Add additional oil if needed, and turn the heat a little higher, to a medium. Don’t be concerned if there are a lot of brown bits on the pan; the water released from the onion will deglaze the pan.
When the onions are translucent and starting to brown, add in the garlic as well and continue frying. Fry until starting to brown and fond is forming (if using a stainless steel). Add a large splash of white wine to deglaze the pan (if you don’t have or are not using white wine, you can just add a bit of water).
Add your can of beans and a tablespoon of tomato paste. Add enough chicken stock to cover the beans, and add your thyme and oregano. Simmer until the stew reaches your desired consistency. Then serve with a side salad and some bread or potato wedges!