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White Beans Stew

Hello Foodies,

Starting today I’ll be publishing health-countious weekly  free recipe. For your convenience,  all the recipes you’ll find here are kitchen tested by me.

preparing a meal, does not have to be  a stressful endeavour, unless you’re on TV Show “Chopped”  So please feel free to exchange any of the ingredients you don’t like from a recipe and make it your own, the overall outcome will be the same.  Let get cooking!

This Spanish-style stew is the ultimate  one pot wonder and contains as much as half of your daily protein  intake. Packed with smoky flavor , this stew makes a great lunch, dinner or after a  workout meal. It will take you under half hour to prepare  this delicious meal from beginning to end.

Here’s what you’ll need 

  • 1 lb Andouille sausage or spicy chicken sausage (sliced)
  • 1 Tbsp olive oil
  • 1 large onion (shopped)
  • 3 garlic clove (minced)
  • 1 tsp smoked paprika
  • 1 tbsp fennel seeds
  • 3 bay leaves
  • 1 can white beans or garbanzo
  • 2 cup mushroom (sliced)
  • 2 medium carrots (diced)
  • 1 bunch spinach or kale (trimmed and chopped)
  • 1 cup chicken, vegetable stock or water
  • 1/4 cup tomatoes (crushed, puree or paste)
  • pinch chile flakes (optional)
  • sat & pepper to taste


  1. Heat oil on a large pot or saucepan. Saute sausage until lightly browned, about 5 to 7 minutes. Remove from the pan and set aside.
  2. Add the onion, garlic, fennel seeds and paprika and cook for 5 minutes or until onions begins to brown, then add the carrots. Stir in the tomato, bay leaves and stock or water and simmer until carrots are just tender, about 5 minutes.
  3. Add the beans and cook for another 5 minutes. season with salt and pepper. Remove the bay leaves, stir in the reserved sausage, mushroom and spinach or kale, until spinach wilts. If you would like some extra heat, add a pinch of chile flakes.

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