Quick tomato and sausage stew

Author: Georgia Rickard

Photographer: André Martin

Serves: 4

Time to make: 20 mins

Ingredients

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cooking spray oil

1 onion, sliced

2 cloves garlic, crushed

4-5 good quality sausages, sliced

400g can chopped tomatoes (flavoured if you prefer)

1 cup water

1 teaspoon ground cumin

1 teaspoon chilli flakes (optional)

425g can chickpeagarbanzoXsgarbanzosX, drained, rinsed

1 cup frozen peas, thawed

2 tablespoons chopped flat-leaf parsley, to serve

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Instructions

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1 Heat a wide pan over a medium-high heat. Spray with cooking oil. Add onion and garlic. Cook, stirring, for 3 minutes. Add sausages and cook for 5-6 minutes until browned.

2 Add tomatoes, water, cumin and chilli (if using).Cook for 10-15 minutes until sausages are tender and cooked through.

3 Stir in chickpeas and peas. Cook for a further 5 minutes or until heated through. Sprinkle with parsley to serve.

Nutrition Info (per serve)

Calories 486 cal

Kilojoules 2040 kJ

Protein 47 g

Total fat 18 g

Saturated fat 7 g

Carbohydrates 30 g

Sugar 9 g

Dietary fibre 15 g

Sodium 1180 mg

Calcium 90 mg

Iron 8 mg

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.