Winter Sausage Stew - a great antiinflammatory meal for winter

Don't let the 'buckwheat' ingredient fool you, this hearty stew is grain-free, gluten-free, it is sure to be a hit with the family on a cold winter's night.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Serves: 1
Course: Main Course
Cuisine: Italian
Dietary Requirements: Gluten Free
Author: I Quit Sugar Blog


  • 1 tsp olive oil extra virgin
  • 1/2 onion (brown) diced
  • 1/2 gluten free pork sausage roughly chopped
  • 25 grams mushroom (cup or button) sliced
  • 1/2 carrot grated
  • 1 cup kale destemmed & chopped
  • 200 grams diced tomato (canned)
  • 1/2 cup parsley (fresh) chopped
  • 1/2 lemon juiced
  • 1/6 cup buckwheat (raw)


  • Cook buckwheat according to packed instructions, meanwhile prepare vegetables.
  • Add olive oil and onion to a medium saucepan on low-medium heat.
  • Sauté for 5 minutes until the onion softens.
  • Add sausages, mushrooms, carrot, kale, tinned tomatoes, and cooked buckwheat and bring to a gentle boil.
  • Simmer gently for 10 minutes.
  • Remove from the heat and stir through the parsley and lemon juice.


If you have a family member who is gluten intolerant be careful to read the label when you buy your pork sausages. Many sausages are stuffed with cheap fillers that are full of gluten.  
Nutrition Facts
Gluten-Free Winter Sausage Stew
Amount Per Serving
Calories 185 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Sodium 189mg8%
Potassium 1422mg41%
Carbohydrates 33g11%
Fiber 7g29%
Sugar 10g11%
Protein 13g26%
Vitamin A 7275IU146%
Vitamin C 92mg112%
Calcium 128mg13%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Posted by I Quit Sugar

In May 2018 Sarah Wilson appointed 28 By Sam Wood as the sole custodian of all the IQS recipes that were freely available on the I Quit Sugar blog. At 28 we are committed to the cause of reducing processed sugar in our diets, so we have pledged that all freely available recipes remain free and available to the public. You can find them all at