Healthy Sausage and Bean Stew

(High-Protein, Hearty & Easy!)

If you’re after a warming, nutrient-packed dinner that feels indulgent but keeps your nutrition goals on track, this Healthy Sausage and Bean Stew is a winner. It’s high in protein, rich in fibre and full of flavour; making it perfect for busy weeknights, meal prep, or feeding a hungry family after a training session at The Fitting Rooms!

Sausage and Bean Stew Ingredients (Serves 4)

6 lean sausages

1 onion, diced

2 garlic cloves, crushed

2 carrots, diced

1 can beans, drained & rinsed (we like black beans)

1 can chopped tomatoes

250ml low-salt chicken or veg stock

1 tsp smoked paprika

1 tsp dried oregano

1 tbsp tomato purée

100g fresh baby spinach

Salt & pepper, to taste

1 tsp olive oil

Method

Sauté the veg

Heat the olive oil in a large pan, over medium heat. Add the onion and carrots and stir-fry for 5-7 minutes until softened.

Brown the sausages

Add the sausages and garlic and cook until the sausages are browned.

Add spices & tomatoes

Stir in the smoked paprika, oregano and tomato purée. Pour in the chopped tomatoes and stock, mixing well. Simmer for 10 minutes

Add beans

Add beans and simmer for another 5-10 minutes, until the sauce has thickened

Finish with spinach

Stir the spinach into the sausage and bean stew for the final 1-2 minutes, until wilted. Season with salt and pepper to taste.

Nutrition

This Sausage and Bean Stew recipe serves 4.

Per serving: 280 calories, 22g protein, 30g carbs, 9g fat, 5g fibre.

Why this a great choice

This Sausage and Bean stew will quickly become one of your go-to recipes, for lots of reasons…

High in protein — ideal for recovery after training.

Rich in fibre from beans and vegetables.

Budget-friendly and perfect for batch cooking.

Family-approved: hearty, comforting and delicious!

More healthy meal ideas

For more healthy dinner inspiration, check out the recipe section of our blog for plenty of quick and tasty meal ideas; like our Healthy Air-fryer Salmon recipe or our Healthy High Protein Nachos recipe!