Spicy sausage stew with vege mash
Dive into this hearty, spicy and healthy stew recipe. It's packed full of vege with wintry flavours, great for lunch or dinner!
Serves: 2
Time to make: 30 mins
Total cost: $13.20 / $6.60 per serve
(at time of publication)
Ingredients
- 2 medium agria potatoes, cut into chunks (see tips)
- 2 carrots, cut into chunks
- ½ cup skim milk
- 1 tablespoon olive oil
- spray oil
- 2 spicy sausages, eg, boerworst or fresh chorizo, chopped in chunks
- 2 spring onions, sliced
- 1 clove garlic, finely chopped
- ¼ cup red lentils
- ¼ cup white wine (optional)
- ½ cup reduced-salt chicken stock
- ½ tablespoon smoked paprika
- 8 kalettes or Brussels sprouts, quartered
- fresh parsley or thyme, to garnish
- chilli flakes, to garnish (optional)
Instructions
1 In a saucepan, place potatoes and carrots and cover with water. Bring to a boil and cook until tender. Drain well. Mash, adding milk, oil and seasoning, to taste. Set aside and keep warm.
2 Spray a frying pan with oil and set over a medium-high heat. Add sausages, onions and garlic and cook until sausages are browned. Add lentils, wine, if using, stock, paprika and 1 cup water. Bring to the boil, reduce heat and simmer for 15 minutes, until lentils are soft. Add extra water, as needed. Add kalettes and cook a further 5 minutes.
3 Serve sausage stew with mash, garnished with herbs and extra chilli, if using.
Variations
Make it gluten free: Check sausages, paprika and stock are gluten free.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
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Calories 553cal
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Kilojoules 2320kJ
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Protein 24g
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Total fat 20g
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–Saturated fat 5g
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Carbohydrates 60g
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–Sugars 16g
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Dietary fibre 14g
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Sodium 700mg
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Calcium 180mg
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Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Bryce Carleton
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
One comment on Spicy sausage stew with vege mash
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I made this last night with a few variations to use what I had. I replaced the carrot with parsnips and used silver beet from my garden for the green veg. I also added about 1/4 of a red pepper which needed using up. I will definitely be making this again. It was delicious.