Meat Free Mondays

I used to be a vegetarian but since the birth of my son, I returned to a more carnivorous diet. Despite that, I still cook a lot of vegetarian meals and treat meat-based meals as a treat rather than an everyday occurrence. Making at least one day a week meat-free has health, environmental and financial benefits. Taking a compassionate step towards preventing the cruelty and suffering that farmed animals endure.

Tonights meat-free recipe is:

Rich banger and bean casserole (from Slimming World)

Serves: 4
Prep time: 25 minutes
Cook time: 1 hour
Syns per serving: 2 on extra easy plan

Low calorie cooking spray
8 Quorn sausages
6 large shallots, peeled and finely chopped
2 garlic cloves, peeled and finely chopped
1 tbsp finely chopped fresh sage leaves
500g pumpkin flesh, cut into large bite-sized pieces
1 tbsp white wine vinegar
400g can chopped tomatoes
400g can cannellini beans, drained
300ml vegetable stock
Salt and freshly ground black pepper
4 tbsp chopped fresh flat-leaf parsley

1. Preheat the oven to 180°C/160°C Fan/Gas 4.
2. Spray a large casserole dish with low calorie cooking spray and place over a medium heat. Stir-fry the sausages for 4-5 minutes or until golden-brown all over.
3. Add the shallots, garlic, sage and pumpkin and stir-fry for 3-4 minutes.
4. Increase the heat to high and add the white wine vinegar, tomatoes, cannellini beans and stock and season to taste.
5. Bring the mixture to the boil then transfer the casserole to the oven and cook for 1 hour, or until the sausages are cooked through and the pumpkin is tender. Serve sprinkled with flat-leaf parsley.


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