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  • Dr. Sweeney

Aunt Phyllis's Kale Stew

Need a hearty, healthy stew recipe that will keep you on track? Look no further.

This recipe makes plenty for your whole family + leftovers. I adapted Aunt Phyllis's originally recipe to be lower in carbs (removed the potatoes and halved the amount of beans). Aunt Phyllis used to bring me a lot of homemade food after I had my first baby and this was one fave.

Kale is one of those superfoods that I try to incorporate more of but since I don't personally like the taste of it raw, I have to find other ways to prepare it. Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains. Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants. To get maximum benefits from kale, it should be consumed raw but..... sometimes you have to just make progress over perfection.


1 bunch kale - rinsed and chopped (notice my cute assistant)

1 onion chopped

8 cloves garlic chopped

1 package smoked sausage diced

6 cups full sodium chicken broth / stock

1/2 teaspoon salt (or more to taste)

1 can great northern beans drained (or 2 if you really like beans)


In a small amount of olive or avocado oil, sauté the onion, garlic and sausage in a large pot until onion soft and translucent. Add chicken stock, salt and kale and simmer for 2 hours. Add beans and cook another 20 minutes.

This soup reheats beautifully and also freezes very well. I like to put in a quart freezer bags and freeze for individual servings that reheat quickly when you need dinner quick.

Enjoy! leave me a comment below after you try it and let me know what you think.

In Health,

Dr. Sweeney

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