Nutrition Spot -Veggie Sausage Casserole

This week we’re bringing you a healthy and hearty recipe; veggie sausage casserole. Perfect for winter nights after a cold training session or long day in the library. There are many misconceptions about vegetarian food not providing your protein requirements or being filling or tasty enough, but give this recipe a whirl and prepare to be proved wrong!

Serves: 2 | Preparation time: 10 min | Cooking time: 50 min

Ingredients

  • 1 onion
  • 2 garlic gloves
  • 10 mushrooms
  • 1/2 butternut squash
  • 4 Quorn veggie sausages
  • 1 can of chick peas
  • 1 tin of tomatoes
  • 2 baking potatoes
  • Coconut oil (or an oil of your choice)
  • Salt, pepper, Cajun spice, paprika, cumin
  • 1/2 veggie stock cube, 1/2 pint boiling water

Preparation

  1. Preheat your oven to 180 degrees (fan assisted).
  2. Prick the potatoes, microwave for 5 minutes each.
  3. Crush the garlic, roughly chop the onion into eights, half the mushrooms and dice the squash (skin on or off) into 1cm cubes.
  4. Drain the chick peas.

Cooking

  1. Wrap the potatoes in foil and place in the oven.
  2. In a casserole dish* on the hob, melt the oil with a pinch of every seasoning and brown the sausages for 10 minutes.
  3. Add all the veg (onion, garlic, mushroom and squash) and sweat for a further 10 minutes, season with more Cajun spice and paprika if you’re feeling adventurous!
  4. Pour in the stock, simmer for 5 minutes.
  5. Stir in the tomatoes and chickpeas; place in the oven with the lid on for 20 minutes.
  6. Add tomato puree if necessary and cook for a final 5 minutes with the lid off.
  7. Serve and enjoy!

Although this dish might seem like it takes a lot of effort to prepare and the cooking time is 50 minutes, the time the dish in the oven allows you to send a few emails or tidy your room! The fact that it’s all cooked in the same dish means that there’s not much washing up too.

*If you don’t have a casserole dish, brown the sausages and sweat the veg in a shallow pan and transfer into a foil lined baking tray for the oven.

You can also try this dish with an Italian twist by adding basil, oregano, rosemary and thyme instead of the Cajun spice and paprika; feel free to mix it up with more or different veg as well. As this dish serves two, get brownie points with a housemate, eat the second portion the next day or freeze and save for when you’re not feeling up to cooking!

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