High in fibre, this sausage and bean stew is a healthy weeknight option that’s on the table within 45 minutes.
Ingredients
- 1.1kg brushed potatoes, peeled, roughly chopped
- 2/3 cup milk
- 1 tablespoon wholegrain mustard
- 2 tablespoons olive oil
- 16 (about 560g) beef chipolata sausages
- 1 large red onion, cut into thin wedges
- pinch dried chilli flakes
- 2 garlic cloves, crushed
- 1 teaspoon fennel seeds, crushed (optional)
- 400g can cherry tomatoes in tomato juice
- 1 tablespoon chopped fresh thyme leaves
- 400g can borlotti beans, drained, rinsed
- 2/3 cup coarsely chopped fresh flat-leaf parsley leaves
Method
- Step 1Place potato in a large saucepan. Cover with cold water. Bring to the boil over high heat. Boil, uncovered, for 15 minutes or until tender. Drain (see note). Transfer to a large heatproof bowl. Mash potato. Add milk and mustard. Beat with a wooden spoon until smooth and creamy. Season with salt and pepper. Cover to keep warm.
- Step 2Meanwhile, heat half the oil in a large saucepan over medium-high heat. Add sausages. Cook, turning for 5 minutes or until browned all over. Transfer to a plate. Heat remaining oil in pan. Add onion, chilli, garlic and fennel, if using. Cook, stirring, for 5 minutes or until onion has softened.
- Step 3Add tomato, thyme and 1 cup cold water. Bring to the boil. Reduce to medium-low. Simmer, stirring occasionally, for 10 minutes. Add sausages and beans. Simmer for 5 minutes or until sausages are cooked through. Stir in half the parsley. Serve with mash and top with remaining parsley.
- High fibre
- Low carb
- Lower gi
Nutrition
3100 kj
Energy
42g
Fat Total
16g
Saturated Fat
15g
Fibre
31g
Protein
85mg
Cholesterol
1316.17mg
Sodium
12g
Carbs (sugar)
53g
Carbs (total)
All nutrition values are per serve
Notes
Reserve 1 1/2 cups (about 275g) cooked potato for Bubble and squeak patties. (See related recipe)
- Author: Liz Macri
- Image credit: Andrew Young
- Publication: Super Food Ideas
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