Kale, Turkey Sausage and Barley Stew
This stew will satisfy your hunger and nutrient needs in the cold winter months. Kale is a powerhouse of nutrition, delivering a bounty of vitamins and minerals. Barley is full of cholesterol-lowering soluble fiber and adds great heartiness to this warming stew. If you want more heat, add a spicy sausage. This is a great dish to bring to a potluck.
- 2 cups (16 fl. oz./500 ml) water
- 1 cup (7 oz./220 g) quick-cooking barley
- Salt, to taste
- 2 Tbs. olive oil
- 1 lb. (500 g) turkey sausage links
- 1 yellow onion, chopped
- 4 garlic cloves, chopped
- 1 can (14.5 oz./455 g) diced tomatoes with juices
- 6 cups (48 fl. oz./1.5 l) low-sodium chicken broth
- 4 cups (4 oz./125 g) kale, stemmed and chopped
- Freshly ground pepper, to taste
In a saucepan over medium-high heat, bring the water to a boil. Add the barley and a big pinch of salt, cover and reduce the heat to low. Cook until tender, 10 to 12 minutes. Drain and set aside.
Meanwhile, in a large saucepan over medium-high heat, warm 1 Tbs. of the olive oil. Add the sausage and brown on all sides, about 7 minutes. Transfer to a paper towel-lined plate.
Add the remaining 1 Tbs. olive oil, the onion and garlic to the saucepan and sauté until the onion is translucent, about 4 minutes. Cut the sausage links into 1-inch (2.5-cm) slices and return them to the saucepan. Cook, stirring often, until the sausage is cooked through, about 5 minutes. Add the tomatoes with their juices and the broth. Bring to a boil, reduce the heat to low and simmer for 10 minutes. Add the barley and the kale and cook just until the kale softens, about 5 minutes. Season the soup with salt and pepper, ladle into warmed bowls and serve immediately. Serves 4 to 6.
Adapted from Williams-Sonoma Healthy Dish of the Day, by Kate McMillan (Weldon Owen, 2014).