Sausage and Bean Casserole

(Gluten Free, Dairy Free)

Super juicy and tender low-fat sausages cooked in a succulent tomato and bean sauce: a quick and easy-to-make meal ready in just over half an hour!

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Today’s recipe is a quick casserole that only takes over 30 minutes to make, from start to finish. It’s one of those “I want a proper home cooked meal, but I can’t be bothered to cook” kind of recipes. There is pretty much no chopping involved (apart from the garlic, which you only have to peel) and the only skills required are turning sausages and pouring cans of vegetables on them. Pretty simple, huh? There is also not much washing up involved neither, which is always a bonus! All you need is a deep large frying/saute’ pan. Because life is too short to be wasted washing dishes, right? I’m sure you are all with me on this one.

Anyways, let’s talk a bit more about this gorgeous super delicious casserole. How do you make it? Well, first of all you need to heat a bit of extra virgin olive oil into a deep large frying pan, fry 2 whole garlic cloves in it for a couple of minutes, add the sausages, fry them and stir them for a few more minutes, finally pour some chopped tomatoes and cannellini beans over them, together with a bunch of basil leaves and let it cook for 30 minutes. Tah-dah, done! You even get 30 minutes of freedom to do whatever you like, spend them wisely, it doesn’t happen very often ;).

Now, a note about the ingredients. I recommend using low fat sausages, as they are lower in saturated fat, we don’t want to mess around with those bad boys that clog up our arteries! You can use plain pork sausages or cumberland or linconshire sausages or whichever sausages you like. If you can’t eat gluten, make sure you get gluten free sausages. For this specific dish, I have actually used the low fat cumberland sausages from http://www.musclefood.com. They are extra lean and when cooked in this sauce they come out so soft and tender and not dry in the slightest! If not, Tesco Finest’s sausages are also really good, at a really good price and a lot of them are gluten free too, although they are usually higher in fat. But if you can eat gluten, save yourself some money and just get any low-fat sausages you can find.

The beans are an incredible addition to this dish, as they boost its protein content and they just mix so well with the sauce. Even Wesley (my husband), who usually hates any sort of pulses, commented on how good the beans fit with the casserole.Β  Finally, a note about the garlic. I like to keep my garlic cloves whole or just chop them in half. The reason being that they give just enough flavour to the dish, without overpowering it and they are easier to remove than smaller chopped up garlic cloves. I am not a huge fan of eating pieces of garlic, so I always remove mine, but if you are, feel free to chop the garlic smaller. Plus, like I said earlier, there isn’t really any chopping involved in this recipe, so why complicating your life and chopping it up, right? Keep it simple.

Now, one last tip and I’ll leave you to the recipe. This recipe calls for 8 sausages and it serves 4 people, but if you need less portions, just keep everything the same and only reduce the amomunt of sausages you use. You will end up with a lot of leftover sauce. What to do with it? Just blend it, or keep it as it is, store it in the fridge and use it as a tomato sauce to top some pasta for a quick lunch the day after. Blending the sauce is a great way to have your kids to eat beans if, like my husband, they are not great lovers of pulses.

Oh, I almost forgot, serve with some green leafy vegetables, such as spinaches for a lighter meal or with mashed potatoes for a filling dinner!


Ingredients (serve 4)

  • 2 tbsp extra virgin olive oil
  • 2 cloves of garlic, whole or chopped in half
  • 8 low-fat sausages (use GF if required, regular, cumberland or linconshire)
  • 2 x 400g tins of chopped tomatoes
  • 1 x tin of cannellini beans (or butter beans)
  • A large bunch of basil
  • Salt and pepper

Directions

  1. In a deep large saute’/frying pan heat the oil and fry the whole or halved garlic cloves for about a minute.
  2. Add the sausages and fry them for 3 minutes, until browned. Make sure you stir them regularly to prevent them from burning.
  3. Add the chopped tomatoes and the beans to the pan.
  4. Using your hands, break a bunch of basil leaves into smaller pieces and add to the casserole.
  5. Season with salt and pepper and cook on a low-medium heat for about 30 minutes, until the sauce has thickened.
  6. Serve with leafy green vegetables or mashed potatoes or both!

Have you got a no-fail sausage casserole recipe you always use? Let me know in the comments below!Β 

Also, if you make this recipe, don’t forget to share photos of it on my other social media platforms, I can’t wait to see them!Β 

Facebook: http://www.facebook.com/1waytohealth

Twitter: @one_waytohealth

Instagram: @one_waytohealth

Monica

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