Sausage and fennel minestrone recipe on Second Nature❄️

Name: Sausage and fennel minestrone recipe on Second Nature❄️
Cuisine: European, Italian, Mediterranean
Ingredients: 80ml extra virgin olive oil; 250g pork sausages or vegetarian sausages; 2 tsp dried fennel seeds; 1 tsp dried chilli flakes (optional); 1 medium red onion, finely chopped; 3 small garlic cloves, finely diced or minced; 2 celery stalks, diced; 1 large carrot, diced; 1L vegetable or chicken stock; 1 x 400g tin chopped tomatoes; 2 fresh rosemary sprigs, destemmed; 1 x 400g tin chickpeas, rinsed and drained; 100g cavolo nero, kale or spinach, roughly chopped; 30g vegetarian hard cheese or parmesan, finely grated

8 steps

Prep and cooking time 40 minutes Complex carb portions per serving 0.5

Updated at: Thu, 17 Aug 2023 09:50:54 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories551 kcal (28%)

Total Fat42.5 g (61%)

Carbs25.6 g (10%)

Sugars9 g (10%)

Protein17.9 g (36%)

Sodium1661.3 mg (83%)

Fiber6.2 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

80mlextra virgin olive oil

250gpork sausages

or vegetarian sausages

2 tspdried fennel seeds

1 tspdried chilli flakes

optional

1red onion

medium, finely chopped

3garlic cloves

small, finely diced or minced

1 x 400gtin chopped tomatoes

2fresh rosemary sprigs

destemmed

1 x 400gchickpeas

tin, rinsed and drained

100gcavolo nero

kale or spinach, roughly chopped

30ghard cheese

vegetarian, or parmesan, finely grated

Instructions

Step 1

Serves 4

Step 2

If using meat sausages, remove them from their casings and crumble into chunks. If using vegetarian sausages, cut into 1cm thick slices.

Step 3

Heat 50ml oil in a large saucepan or casserole dish, over medium-high heat. Add the sausage and fry for 5-7mins, or until browned. Add the fennel seeds and dried chilli (if using) in the last minute of cooking. Remove the cooked sausages and herbs from the saucepan and set aside on plate.

Step 4

Heat the remaining 30ml of oil in the saucepan/casserole dish and add the onion and garlic, and allow to cook until translucent and aromatic. Add the celery and carrot, and sauté for 5-7mins, until softened and lightly golden. Stir occasionally to prevent sticking to the pan.

Step 5

Return the sausage and herb mixture into the saucepan/casserole dish with the onion mixture. Add the stock, tomatoes, and rosemary, and season with salt and pepper. Bring to a boil, then reduce the heat to simmer for 8-10mins.

Step 6

Add chickpeas, and cavolo nero (or other greens), and continue to stir for 3mins, or until greens change to a bright green colour.

Step 7

Divide evenly into bowls, scatter with grated cheese, and serve.

Step 8

Second Nature Special Tip: This recipe is great for batch cooking and freezes well. We recommend using either Cumberland or pork and fennel sausages. Leftover Cavolo Nero can also be frozen if you have a lot leftover