13 Sep 2011

Spicy Sausage and Bean Casserole


As a lot of my regular readers will know I've changed my eating habits a lot over the past few months. .I've been refining this concoction over the fast few weeks but I think I hit the perfect balance at last.

Spicy Bean and Sausage Casserole:
You will need the following:

1 Tin of Tomatoes
1 Tin of Mixed Beans( I use the organic ones from Eats of Eden)
4 Cloves of Garlic
1 Red Onion
1 Red/Green Pepper
1 Punnet of Cherry Tomatoes
2/3 Large Spicy Sausages(from the French Stall at the Milk Market...and they are gluten free too!)
1 Cup of brown Rice(also from Eats of Eden)
1 Veg Knor Stock Pot
Small Pinch of Chilli Powder
Small Pinch Sweet Paprika

(I get all my veg from the Milk Market which helps keep costs low)

*Turn your hob to No.2 and heat a large pot with a small bit of olive oil, pop in your 2/3 sausages in the pot and cover with a lid. While they are slowly sizzling chop your onion finely and crush your 4 cloves of garlic. Leave to slowly cook for 15 minutes stirring occasionally.

*In the meantime chop your cherry tomatoes in half, and your pepper into long strips. When the onions and garlic have softened and started to smell delicious pop your peppers and tomatoes in the pot. At this stage add your spices to taste. I use Sonnentor Chili Powder which packs quite a punch, so I only use the smallest pinch. I then add about a half a tea spoon of paprika. Leave for 5 minutes.

*Strain your tin of mixed beans, put both your beans and tomatoes into the pot.

*In another pot put on your cup of brown rice, adding 2 1/2 parts water to 1 part rice. Add your knor stock  pot to the rice water to add extra flavour. Leave your bean dish stewing on No.2 for the length of time it takes for your brown rice to cook.

*At this point sit down and have a cup of tea and relax...this is when I watched an episode of the IT Crowd on 4OD.

If you've used 3 sausages this is more than enough for 3 servings, with maybe a bit left over for lunch the next day. It's a really luscious hearty meal, perfect for a cold blustery evening.

Here is some info on the health benefits of adding beans to your diet and also some info on brown rice.

PS: Please excuse the poor picture quality, I was way too hungry to hunt down my camera, so I used Johns phone instead.

1 comment:

  1. Back during my continental sojourns i used to indulge in a bowl of Cassoulet every now and then, especially in the winter, basically a bean sausages and duck i think.

    Good cold weather food.

    ReplyDelete

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