A very easy to make casserole dish which is a simple and nourishing meal that’ll go down a treat whether as a family mid-week dinner or a singleton’s meal to freeze for evenings when too busy to cook.
Serves between 4-6 depending on the number of sausages used
4-6 sausages of your choice (allow 1 sausage per person)
1 onion, peeled, sliced and chopped
1 tin 400g can of red kidney beans (washed)
2 tins of chopped tomatoes
1 red pepper (de-cored, sliced and chopped: if you haven’t red, use what you have in the fridge)
2 tbsps of tomato puree
300ml of vegetable stock
3 carrots, peeled and thinly chopped
115g of lentils (any kind, rinsed with cold water before adding to the dish)
1 tbsp of mixed herbs
Salt and pepper to season
- Preheat the oven to gas mark 4, 180 °C electric.
- Put the sausages in a deep, large non-stick frying pan and cook for 10-15 minutes until they start to go brown all over. Set aside in a large casserole pot, preferably one with a lid.
Dawn: Any kind of sausage can be used including low fat or meat-free sausages which taste just as good and are an excellent source of protein. The meat-free options are often lower in fat so being aware of this is worthwhile and they absorb the accompanying flavours very well, too.
Andrew: No splash of olive oil in the frying pan before browning the sausages, Dawn?
Dawn: No, Andrew. It’s really not necessary as either meat sausages will release their own juices and stop them from sticking to the pan or a meat-free alternative will need a splash of warm water added, that’s all.
- Put the chopped onion in the frying pan, adding a little warm water if required, to prevent the onion sticking to the frying pan. Cook for about 5 minutes until soft.
- Add the tomatoes, carrots, red kidney beans, lentils, chopped pepper, vegetable stock and bring to the boil. Add the herbs along with the tomato puree at this stage and stir well so all the ingredients are combined.
- Transfer these ingredients to the casserole pot, cover and place in the centre of the oven. Cook for approximately 90 minutes. Season with salt and pepper at this stage as the natural flavours of the ingredients will have cooked through at this point and adding later, helps you secure the dish’s true flavours.
- Serve with either dried rice which is cooked as per the cooking instructions or alternatively, with new potatoes or our Gorgeous Garlic Potatoes at http://wp.me/s3lk3r-321 and fresh vegetables or a green salad.
Dawn: Today, there’s a myriad of varying flavours available when buying sausages and each will bring a different taste to this casserole. Here, I’ve baked the sausages and another healthy method of cooking them is to grill them on a rack so any surplus fat is discarded in the grill pan below. It’s also worth bearing in mind that sausages are still a relatively inexpensive meat to buy and offer a good staple to making lots of varying meals with.
Andrew: We’ll be dreaming up more healthy food recipes throughout the coming months so to make sure you have them straight into your inbox, simply click follow this blog – www.forfoodlovers.wordpress.com – and the Twitter account over at @Love_Food_UK