Sausage and butter bean stew
Good quality sausages provide plenty of protein and can make a contribution to iron and zinc intakes, needed for healthy blood and the immune system cells.
The downside nutritionally is that each sausage contains about 5g of fat, half of which is the unhealthy saturated type. They can also be very high in salt, so compare labels and look for brands with a lower sodium content.
Ingredients (Serves 4-6)
- 2 tbsp olive oil
- 1 red onion, chopped
- 1 red chilli, deseeded and chopped
- 3 sprigs sage leaves, plus extra to serve
- 2 x 400g tins chopped tomatoes
- Freshly ground black pepper
- 410g tin of butter beans, drained and rinsed
- 12 good-quality sausages
Heat the oil in a frying pan. Add the onion and cook over a medium heat for 8-10 minutes, then add the garlic, sage and chilli, and cook for a further 2 minutes. Add the tomatoes, reduce the heat and simmer, stirring regularly, until the sauce is thick – about 50 minutes.
For the sausages, heat a spray of oil in a frying pan, add the sausages and brown all over. Drain on kitchen towel and set aside.
Add the beans and sausages to the tomato sauce and stir. Cook for about 15 minutes, until the beans are soft and tender (but not mushy), the sausages are cooked through and the sauce is rich and thick. Season with freshly ground black pepper and sprinkle with sage leaves to serve.