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!
Reviewed by our expert panel 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 trim 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)
-
Kilojoules 2320kJ
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Calories 553cal
-
Protein 24g
-
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
-
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
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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