Thursday, January 5, 2012

Sausage Tomato Stew

We've been on a huge soup kick over here lately. I'm trying to eat less carbs and more veggies and protein, so soup is turning out to be one of my favorite meals. Not to mention, it's warm, hearty, and freezes wonderfully. 

If you have all the ingredients chopped and ready to go, this stew comes together fairly quickly, so it's perfect for a night when you don't have dinner planned. Of course, like most soups, this tastes better the next day (or even weeks later if you freeze it), but it also has a rich flavor fresh out of the pot! 

 Sausage Tomato Stew

1 teaspoon olive oil
1 onion, chopped
3 garlic cloves, minced 
1/2 teaspoon red pepper flakes (optional)
1/4 teaspoon fresh ground pepper
1 pound ground sausage (turkey, pork, chicken, whatever)
1/4 cup tomato paste
2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
4 cups chopped kale
1 can diced tomatoes
1 cup water
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon kosher salt
3 (14-ounce) cans fat-free, less-sodium chicken broth

Heat oil in a large Dutch oven or pot over medium-high heat. Add onion and garlic; sauté 1 minute. Add sausage; sauté 4 minutes. When is brown, add red pepper flakes and ground pepper; stir around until meat is completely cooked.  Add tomato paste; cook 1 minute. Add chickpeas, kale, and remaining ingredients; bring to a boil. Reduce heat, and simmer 15 minutes.

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