Easy microwave sausage, kale and white beans
Whip up a quick and delicious microwave meal with our Easy Microwave Sausage, Kale, and White Beans recipe. Featuring Italian sausage, white beans, onions, chicken broth, and fresh kale, this nutritious and flavorful dish is perfect for a hassle-free, healthy dinner. Ready in minutes, it’s ideal for busy weeknights!
- 26 Apr 2025
- Cook time 8 min
- Prep time 10 min
- 1 Servings
- 5 Ingredients
This easy microwave sausage, kale, and white beans recipe is a quick and nutritious meal that you can whip up in just a few minutes. It combines savory Italian sausage with tender white beans, flavorful onion, and nutrient-rich kale. A splash of chicken broth ties everything together into a comforting and satisfying dish perfect for any time of the day.
Ingredients:
Instructions:
- Crumble the Italian sausage if it's not pre-crumbled.
- Finely chop the onion.
- Roughly chop the kale, ensuring to remove any tough stems.
- Place the crumbled sausage and chopped onion in a microwave-safe bowl.
- Microwave on high for 2-3 minutes, or until the sausage is fully cooked and the onion turns translucent. Stir halfway to ensure even cooking.
- To the cooked sausage and onion, add the white beans and chicken broth.
- Stir to combine.
- Microwave the mixture on high for an additional 1-2 minutes, or until the beans are heated through.
- Finally, add the chopped kale to the bowl. Stir well to incorporate the kale into the mixture.
- Microwave on high for another 1-2 minutes, or until the kale is wilted but still vibrant green.
- Stir the mixture thoroughly to ensure even distribution of ingredients and flavors.
- Let the dish cool for a minute before serving. Adjust seasoning if needed with salt and pepper.
- Enjoy your easy, nutritious meal straight from the microwave!
Tips:
- Ensure that the Italian sausage is cooked thoroughly before adding other ingredients.
- Chop the onion finely to ensure it cooks evenly in the microwave.
- Massage the kale briefly to make it more tender before microwaving.
- Use low-sodium chicken broth if you want to control the salt content in your dish.
- For added flavor, sprinkle some red pepper flakes or grated Parmesan cheese on top before serving.
With minimal preparation and a short cooking time, this microwave sausage, kale, and white beans recipe is ideal for those who need a healthy and hearty meal in a hurry. The combination of ingredients provides a balance of protein, fiber, and vitamins, making it a wholesome option for busy individuals.
| Nutrition Facts | |
|---|---|
| Serving Size | 410 grams |
| Energy | |
| Calories 530kcal | 26% |
| Protein | |
| Protein 33g | 22% |
| Carbohydrates | |
| Carbohydrates 44g | 13% |
| Fiber 15g | 38% |
| Sugar 5g | 5% |
| Fat | |
| Fat 24g | 29% |
| Saturated 8g | 27% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 340ug | 38% |
| Choline 110mg | 20% |
| Vitamin B1 0.59mg | 49% |
| Vitamin B2 0.74mg | 57% |
| Vitamin B3 7mg | 42% |
| Vitamin B6 0.66mg | 39% |
| Vitamin B9 200ug | 49% |
| Vitamin B12 0.91ug | 38% |
| Vitamin C 130mg | 143% |
| Vitamin E 2.81mg | 19% |
| Vitamin K 530ug | 439% |
| Minerals | |
| Calcium, Ca 480mg | 37% |
| Copper, Cu 0.53mg | 59% |
| Iron, Fe 8mg | 75% |
| Magnesium, Mg 150mg | 35% |
| Phosphorus, P 360mg | 29% |
| Potassium, K 1550mg | 46% |
| Selenium, Se 20ug | 37% |
| Sodium, Na 770mg | 51% |
| Zinc, Zn 4.47mg | 41% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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