
White Beans with Tomato and Sausage
This White Beans with Tomato and Sausage side dish provides 22g protein and 436 calories per serving — substantial enough to pair with lighter mains. Cooks 4 servings quickly on the stovetop, adding flexibility to your weekly prep without requiring full meal planning.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Italian Pork Sausage(227g)
- •Yellow Onion
- •Garlic(120g)
- •Tomato, Canned, Crushed(794g)
- •Basil, Fresh(3g)
- •Oregano, Dried(3g)
- •Red pepper flakes
- •Freshly cracked black pepper ($0.03)
- •Beans, Great Northern, Canned, Drained(425g)
- •Spinach(113g)
- •Salt to taste ($0.02)
Instructions
- 1Heat the olive oil in a large pot over medium-high heat for 1 minute, then add the Italian pork sausage and cook for 5–7 minutes, turning occasionally, until golden brown on all sides. Transfer the sausage to a cutting board, slice into rounds, and set aside.
- 2Return the sliced sausage to the pot and cook over medium-high heat for 3–4 minutes, stirring occasionally, until fully browned and firm to the touch. Add the diced onion and minced garlic, then sauté for 4–5 minutes over medium heat, stirring often, until the onion becomes soft and translucent and the garlic is fragrant.
- 3Add the crushed tomatoes, dried oregano, fresh basil, and red pepper flakes to the pot; stir well to combine and scrape up any browned bits from the bottom with a wooden spoon.
- 4Drain the Great Northern beans in a colander, rinse under cool water, and add them to the pot along with the fresh spinach; stir to combine.
- 5Bring the mixture to a gentle simmer over medium-high heat and cook for 8–10 minutes, stirring occasionally, until the spinach is fully wilted, the beans are heated through, and the sauce has thickened slightly.
- 6Taste the mixture and add salt and freshly cracked black pepper as needed; if a thicker consistency is desired, continue simmering for another 2–3 minutes.
- 7Divide the warm sausage and bean mixture evenly into 4 airtight containers while still hot, leaving ½ inch of headspace, then seal and refrigerate for up to 4 days.
Nutrition — Per Serving
436
calories
22g
protein
19g
fat
- Carbohydrates
- 50g
- Saturated fat
- 5.7g
- Sodium
- 1110 mg
- Dietary fiber
- 10.6g
4 servings per batch · ~425g each
Macro data sourced from USDA FoodData Central
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How much protein does White Beans with Tomato and Sausage have per serving?
Each serving provides 22g of protein alongside 436 calories, 19g fat, and 50g carbs. This carb-forward macro profile makes it useful as a side dish to pair with leaner protein sources rather than a standalone meal.
How long does White Beans with Tomato and Sausage take to prep?
This quick-prep side dish produces 4 servings in one stovetop batch, making it efficient for adding balanced carbs and sausage flavor to meal-prep containers throughout the week. Minimal active time required despite the vegetable and legume content.
Is White Beans with Tomato and Sausage good for muscle gain?
At 50g carbs per serving with 22g protein, this recipe functions best as a carbohydrate-rich side dish to support workout performance and glycogen replenishment during muscle-gain phases. Pair it with higher-protein main dishes to maximize daily protein intake.
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