This is an easy meal for a mid week dinner on a great day. I like to cook up a batch of this so it gives a few meals. You can obviously use any sausages you like, but using veggie sausages really reduces the calories without sacrificing the taste. I usually use quorn sausages but this time I used Cauldron’s lincolnshire sausages and they are delish! If you want to save time use a bag of frozen grilled veg, or use any veg you have in the fridge! Also it’s worth noting that Lea & Perrins Worcestershire sauce contains anchovies so if you’re vegetarian then double check – Biona and other companies make one without the use of animal products and it’s widely available.
This serves 6 at about 220 cals per portion.
You will need:
6 vegetarian sausages
800 g passata or chopped tomatoes
Approx 500g mixed vegetables (either a pack or 1 onion, 2 sticks celery, 1 pepper, 1 courgette, 1 small aubergine etc – you don’t need to be exact)
1/2 tsp Paprika
1/4 tsp chilli powder (adjust for taste)
1 tsp mixed herbs
1/2 tsp cayenne pepper
2 vegetable stock cube
1/2 tsp Worcestershire sauce (optional)
1/2 tbsp Balsamic vinegar
1 tbsp marmite (optional)
1/2 tsp of sugar
Salt and pepper to taste
If using fresh veg then prepare it and chop it up. Heat a little oil in a pan, add onions first and allow to soften. Chop the sausages in to slices and add to the pan and allow to brown (NB I like my sausages a bit browner so I often brown them in a separate pan and add them later – but either way works fine). Then add the pepper, courgette and aubergine or whatever veg you like (if using a pack then just throw it all in at once once the sausages have browned).
Cook for a couple of mins until the veg start to soften and then add the passata. Stir well and bring to a slow simmer. Add the stock cube, all the spices, balsamic vinegar and Worcestershire sauce and stir well. Add the sugar (this brings out a richer tomato flavour). (If you browned the sausages separately then add them now).
Bring to a simmer and allow to cook through for about 10-15 mins.
Serve with green veg and grains, with a jacket potato or just on its own!