2 min read

Fennel Sausage and White Bean Skillet

Overhead shot of Fennel Sausage and White Bean Skillet plated appetizingly in a wooden board
High-FiberHigh-ProteinGluten-FreeQuick
Prep Time10 min
Cook Time25 min
Total Time35 min
Servings4

Weeknights call for one pan and not much thinking, and this skillet delivers both. Fennel sausage brings anise-tinged fat that the beans soak up as they simmer, while a fresh fennel bulb added late keeps some crunch and licorice snap against the softer textures around it. Fennel shows up often around here — if you like it roasted with chicken, try our baked chicken thighs with fennel and olives. For another quick, bean-forward weeknight dinner, see our chickpea spinach coconut curry, and for more dinner-table strategy, our piece on feeding kids for gut health is worth a look.

Ingredients

  • 1 lb fennel Italian sausage, casings removed
  • 1 fennel bulb, thinly sliced, fronds reserved
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 2 cans (15 oz each) cannellini beans, drained and rinsed
  • 1 cup chicken broth
  • 1 tsp red pepper flakes
  • 2 cups baby spinach
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions

  1. Heat olive oil in a large skillet over medium-high heat. Crumble in sausage and cook 6 to 7 minutes until browned, breaking it apart as it cooks.
  2. Add onion and sliced fennel bulb, cooking 5 minutes until softened.
  3. Stir in garlic and red pepper flakes and cook 1 minute.
  4. Add beans and broth, bring to a simmer, and cook uncovered 10 minutes until slightly thickened.
  5. Fold in spinach until wilted, season with salt and pepper, and top with reserved fennel fronds.

Nutrition Facts (per serving)

Calories 420
Total fat 24g
Total carbohydrates 26g
Dietary fiber 8g
Protein 25g
Sodium 780mg

Why This Is Good for Your Gut

Fennel bulb and seed both contain anethole, a compound with documented antispasmodic effects on intestinal smooth muscle, which is why fennel has long been used to ease bloating and cramping after meals. Cannellini beans layer in resistant starch that ferments slowly over hours, helping stabilize blood sugar response to the meal alongside their fiber content.

Proof that dinner doesn't need more than one pan to earn its keep.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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