Meatless Sausage Stew
Even though I love beans and eat them as a staple almost every single day, I sometimes crave a bit of diversity and actually enjoy some meat replacement products as an occasional treat. Meat replacement products are a little bit higher in sodium and fat than beans but they add tons of flavour and interest to a plant-based diet and are a great source of high quality protein, iron, zinc and some fibre.
This sausage stew is made from meat-free sausages and is the perfect comfort meal for a cold winter's night. I also love having it for breakfast on weekends with a slice of whole-grain toast and some avo.
I use the Urban Vegan boerewors sausages from Spar in Sea Point but you could use any meat-free sausage that has a crumbly texture and that is packed with flavour.
For my patients on calorie-controlled meal plans:
1 x 280g serving of this recipes =
- 1 legume/ protein serving
- 1 veg serving
- 1 fat serving
- 1 starch serving
SERVES 6
Ingredients:
- 1 medium onion, thinly sliced
- 5 medium potatoes, diced
- 4 Urban Vegan sausages, sliced into 1-inch thick rounds
- 3 teaspoons Ina Paarman beef-flavoured stock (Yes, it's vegan!) mixed with 600ml boiling water
- 2 tsp olive oil
- 2 tsp dried oreganum
- 1 x 250g punnet sliced mushrooms
Method:
1. Steam or boil your diced potatoes until cooked through. I steam mine in my pressure cooker for 8 minutes on high pressure but if you don't have a pressure cooker you could boil them on the stove top for about 20 minutes.
2. Heat the oil in a large non-stick pan and add your mushrooms, onion and sausages. Saute for 3 minutes on medium heat.
3. Add the beef stock one splash at a time and continue to saute for another 20 minutes, adding more stock as evaporation occurs.
4. Once the beef stock has been almost used up, add your diced potatoes and oreganum and stir through. Pour in any remaining stock and allow the stew to simmer on low for another 10 minutes until thickened.
5. Serve with a sprinkle of fresh parsley.