This Turkey Sausage and White Bean Skillet is a healthy and hearty meal you can get on the table fast. It’s perfect for a weeknight dinner, packed with protein and fiber, making it a great addition to your collection of healthy beans recipes.
Key Ingredients & Substitutions
- Turkey Sausage: Use a mild or spicy variety. Chicken sausage also works well.
- Canned White Beans: Cannellini, great northern, or navy beans are all excellent choices. Ensure they are rinsed and drained.
- Diced Tomatoes: Canned diced tomatoes, undrained, add essential liquid and flavor.
- Spinach: Fresh spinach wilts beautifully into the dish. Kale or other sturdy greens can be used but may require longer cooking.
- Onion & Garlic: Fundamental aromatics for building flavor.
Ingredients
- 1 tablespoon olive oil
- 1 pound cooked turkey sausage, sliced into rounds
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can cannellini beans, rinsed and drained
- 4 cups fresh spinach
- ½ teaspoon dried oregano
- ¼ teaspoon black pepper
- Pinch of red pepper flakes (optional, for a little heat)
- Fresh parsley or chives, chopped (for garnish, optional)
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
- Tools Needed: Large skillet or Dutch oven
Step-by-Step Instructions
1. Sauté the Aromatics
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook for about 3-5 minutes until it softens. Stir in the minced garlic and cook for another minute until fragrant.
2. Brown the Sausage
Add the sliced turkey sausage to the skillet with the onions and garlic. Cook for 5-7 minutes, stirring occasionally, until the sausage is lightly browned and heated through. Break up any larger pieces as you cook.
3. Combine with Tomatoes and Beans
Pour in the undrained diced tomatoes and the rinsed, drained cannellini beans. Stir everything together. Add the dried oregano and black pepper, along with red pepper flakes if you’re using them.
4. Simmer and Wilt the Spinach
Bring the mixture to a gentle simmer. Reduce the heat to low, cover, and cook for 5 minutes, allowing the flavors to meld. Stir in the fresh spinach a handful at a time, letting it wilt into the hot mixture. Continue cooking until all the spinach has wilted, about 2-3 minutes.
5. Serve Warm
Taste and adjust seasoning if needed. Serve your healthy Turkey Sausage and White Bean Skillet warm, garnished with fresh parsley or chives if desired. This dish is hearty on its own or pairs well with a side of crusty bread.
Variation Ideas
- Add diced bell peppers or zucchini with the onion for more vegetables.
- Stir in a tablespoon of tomato paste for a deeper tomato flavor.
- Top with a sprinkle of nutritional yeast for a cheesy flavor without dairy.
- Serve over a bed of brown rice or quinoa for an even more substantial meal.
Storage Instructions
Store any leftover Turkey Sausage and White Bean Skillet in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm in a skillet over medium-low heat or in the microwave until heated through. Add a splash of broth or water if it seems too dry.
Frequently Asked Questions (FAQ)
- Can I use fresh beans instead of canned?
Yes, if using dried beans, you will need to cook them separately until tender before adding them to the skillet. This recipe is designed for the convenience of canned beans.
- Is this recipe spicy?
The recipe includes an optional pinch of red pepper flakes. You can omit them entirely for a mild dish or add more for extra heat.
- What kind of turkey sausage works best?
Pre-cooked, fully cooked turkey sausage is ideal for this quick skillet meal. You can choose mild Italian-style or a spicier variety based on your preference.
- Can I add other vegetables?
Absolutely! Diced carrots, celery, or mushrooms would be delicious additions. Add them with the onion to ensure they cook through.
- Is this a gluten-free recipe?
Yes, this Turkey Sausage and White Bean Skillet is naturally gluten-free, making it a great option for those avoiding gluten.
- How can I make this dish creamier?
You can stir in a small amount of dairy-free cream cheese or a splash of unsweetened plant-based milk at the end of cooking for a creamier texture.