Slow Carb Recipe Fave #2 – Sausage, Kale and White Bean Stew

If you ever read my blog here, you may know that I loosely follow a slow carb diet most of the time, which is a way of eating that was popularized by Tim Ferriss in his book The 4 Hour Body (you can get it here if you’re interested).

Slow Carb RecipeIt’s basically a low carb-ish diet but with the addition of legumes which are low GI, slow burn carbs, hence the name ‘slow carb‘ instead of ‘low carb’. The rules are super simple, and once a week you get to – actually you have to – have a day off and make it a massive free for all. Who doesn’t love a cheat day?! Anyway, I really enjoy this style of eating and it works well for me.

Sometimes though it can get a little difficult to come up with new recipes that fit in with this lifestyle. That’s why I wanted to share on with you guys today. This is one of my faves, it’s really easy to make, yummy, healthy and satisfying. I like to make a big batch up and eat it throughout the week. It also freezes well 🙂  Recipe adapted from

Sausage, Kale and White Bean Stew

serves 4-6


  • 2 Tblsp Olive oil
  • 2 onions, chopped
  • 3 garlic cloves, minced
  • 400g sausage of your choice, casings removed
  • 1 bunch of kale (curly or tuscan), shredded
  • 2 cans tomatoes (crushed, diced, whatever)
  • 2 cans white beans (I usually use one cannellini and one butter beans)
  • salt & pepper to taste
  • a pinch of chili flakes (optional)


  1. In a heavy bottomed saucepan, heat one tablespoon of the oil. Add the sausage, breaking it up into small pieces until browned. Add the rest of the oil, then the onions. Cook, occasionally stirring, until the onions soften, about 3 minutes.
  2. Add the garlic and kale to the pan and cook, occasionally stirring, for about 2 minutes, or until the kale wilts. Pour in the tomatoes, add the salt, pepper and chili flakes and bring to a simmer. Reduce heat, cover, and simmer for about 15 minutes, or until the kale is tender.
  3. Stir in the washed and drained beans and allow to simmer for 5 minutes or so until they are warmed through.
  4. Serve and enjoy!

This really is an easy, easy, easy and totally delicious meal. And it is 4 Hour Body compliant! To make extra sure, get gluten free sausages to use in this. You can add other herbs and spices if you wish, but you would be surprised how tasty and flavourful it is just with salt, pepper and chili flakes.  I really hope you like it!

If you want to get more info about the slow carb diet, you can find it in the 4 Hour Body Book, available on Amazon.

Happy cooking (and eating!) 🙂

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