In case you’re on the lookout for a fast and wholesome mid-week meal for the household, the writer, recipe and meals content material creator behind @amysheppardfood, Amy Sheppard has a nutritious dinner choice that is packed stuffed with vitamins. Amy beforehand shared her “final mid-week consolation dish” with Categorical.co.uk, explaining how it’s “prepared in simply half-hour” and it “prices simply £1.75 per particular person”.
The dish is a superb choice in the midst of a busy week if you’re brief on time, however do not wish to skip a wholesome choice.
The stew is a twist on a basic sausage stew, packed stuffed with kale and beans for an added punch of nutritional vitamins and protein.
Amy defined: “Every portion incorporates two of your 5 a day and is a superb supply of nutritional vitamins C and Okay, plus it’s low in fats and excessive in protein.”
The recipe makes use of hen sausages, however you may swap these for a vegetarian choice or use a conventional pork sausage if that’s what your loved ones prefers.
The way to make Amy’s kale, bean and sausage stew
The recipe was developed by Amy Sheppard for Uncover Nice Veg.
Prep: 5 minutes
Cook dinner: 25 minutes
Serves 4
Elements
- Vegetable oil for frying
- Two leeks finely sliced
- 250g bag of shredded kale
- 10 hen chipolatas
- Two teaspoons of dried thyme
- Two cloves of garlic, finely chopped
- One and a half tablespoons of flour
- 750ml hen inventory
- 400g tin of butter or cannellini beans drained
- 200ml milk
Methodology
To start, warmth a drizzle of oil in a big non-stick pan. Then, add the leek and kale into the pan and fry for 5 minutes on medium warmth till the greens soften.
Take away the greens from the pan and put them to at least one aspect. Subsequent, warmth somewhat extra oil in the identical pan and add your sausages. Fry them for 10 minutes on a medium warmth. Flip your sausages once in a while till they’re browned throughout.
Now add the kale and leeks to the pan together with a sprinkling of thyme, garlic and flour. Stir on the warmth for one minute till the flour has disappeared.
Pour the inventory into the pan somewhat bit at a time. Ensure to stir constantly. As soon as the inventory is used add in beans and milk. Season to style.
Lastly, enable the stew to simmer for as much as 5 minutes on low to medium warmth, adjusting as crucial. As soon as prepared, Amy recommends serving your stew with baked or mashed potato or on a mattress of rice.
