Quick tomato and sausage stew
Serves: 4
Time to make: 20 mins
Total cost: $8.12 / $2.03 per serve
(at time of publication)
Ingredients
- 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 chickpeas, drained, rinsed
- 1 cup frozen peas, thawed
- 2 tablespoons chopped flat-leaf parsley, to serve
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Instructions
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 486cal
-
Kilojoules 2040kJ
-
Protein 47g
-
Total fat 18g
-
–Saturated fat 7g
-
Carbohydrates 30g
-
–Sugars 9g
-
Dietary fibre 15g
-
Sodium 1180mg
-
Calcium 90mg
-
Iron 8mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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