This is basically a warm hug in a bowl—a simple stew that celebrates the flavours of the season. With nourishing ingredients and minimal effort in the kitchen, this meal tastes best with a big hunk of sourdough for dunking and good company to share it with. If desired, you can swap out the turkey sausage for a plant-based version and the sage for fresh rosemary.
Simmering = flavour
When making stews, it’s best to gently simmer the contents instead of letting them go at a roaring boil. If you want to concentrate the flavours of the dish, you want a slow simmer.
Winter Harvest Turkey Sausage, Bean, and Cider Stew
Ingredients
- 2 tsp (10 mL) grapeseed oil or avocado oil
- 1 lb (450 g) turkey sausage, roughly chopped
- 1 onion, chopped
- 2 medium parsnips, chopped
- 1/2 tsp (2 mL) salt
- 1 Tbsp (15 mL) grainy Dijon-style mustard
- 1/4 cup (60 mL) chopped fresh sage
- 2 Tbsp (30 mL) fresh thyme
- 1/4 tsp (1 mL) black pepper
- 3 cups (750 mL) peeled and cubed butternut squash
- 1 1/2 cups (350 mL) hard apple cider
- 1 1/2 cups (350 mL) hard apple cider
- 3 cups (750 mL) low-sodium vegetable broth
- 19 oz (540 mL) can navy beans, drained and rinsed
- 1 large Granny Smith apple, cubed
Nutrition
Per serving:
- calories325
- protein17 g
- total fat4 g
- sat. fat1 g
- total carbohydrates65 g
- sugars22 g
- fibre16 g
- sodium488 mg
Directions
01
In large saucepan, heat oil over medium heat. Add sausage and cook until browned. Remove sausage from pan and set aside.
02
Place onion, parsnips, and salt in pan; heat for 6 minutes, stirring occasionally, until onion is softened. Add mustard, sage, thyme, and black pepper to pan and heat for 1 minute. Place squash and cider in saucepan and simmer for 2 minutes. Pour in broth and gently simmer for 15 minutes. Add beans and apple; simmer for 10 minutes before ladling out into 4 separate bowls for serving.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
