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Spanish Style Quorn Sausage Casserole
This scrumptious recipe has a spicy touch.
What you need
- 6 tsp olive oil
- 6 Quorn sausages cut in to slices on the diagonal
- 2 onions, thinly sliced
- 2 cloves garlic, finely chopped
- 1 red pepper, diced
- 1 green pepper, diced
- 100 g sweetcorn
- 3 tsp paprika - use the smoked variety if you can
- 2 tsp mild chilli powder
- 100 ml sherry
- 400 g canned chopped tomatoes
- 400 g canned broad beans or cannellini beans, drained
- 150 ml vegetable stock
- seasoning
- 1 bunch fresh flat leaf parsley, finely chopped
Method
Heat half the oil in a large frying pan and fry the slices of sausage until lightly browned.
Using the remaining oil, fry the onions and garlic until softened, add the peppers to the pan and continue frying. Add a little water if necessary to prevent sticking. Stir in the sweetcorn, paprika and chilli powder and cook for a few minutes. Stir in the sherry.
Add the tomatoes, beans and stock. Return the sausages to the pan and season with salt and freshly ground black pepper to taste.
Cover and simmer for 10 minutes. Serve, scattering over the chopped parsley.
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Preparation 10 minutes Cook 15 minutes Total 25 minutes -
Energy 544 kcal/serving Fat 2.49 g/serving Carbohydrates 104.12 g/serving Glycaemic Index 47 Glycaemic Load 24.91 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2526 | 291 | 10475 | 8350 |
| Energy (kcal) | 544 | 62.8 | 2500 | 2000 |
| Protein (g) | 35.5 | 4.09 | ||
| Carbohydrate (g) | 75.8 | 8.73 | 345 | 275 |
| Fat (g) | 21.6 | 2.49 | 95 | 70 |
| Fat (saturated) (g) | 2.92 | 0.34 | ||
| Fibre (g) | 20.6 | 2.38 | ||
| Sodium (mg) | 3391 | 390 | ||
| Salt (equivalent) (g) | 8.48 | 0.98 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 660 | 76.1 | 800 |
| Vitamin B-12 (µg) | 0.38 | 0.04 | 1 |
| Vitamin B-6 (mg) | 0.81 | 0.09 | 2 |
| Vitamin C (mg) | 147 | 17.0 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.14 | 0.36 | 10 |
| Zinc (mg) | 11.1 | 1.28 | 15 |
| Calcium (mg) | 198 | 22.9 | 800 |
| Folate (mcg) | 162 | 18.7 | 200 |
| Iron (mg) | 6.14 | 0.71 | 14 |
| Magnesium (mg) | 173 | 20.0 | 300 |
| Niacin (mg) | 5.46 | 0.63 | 18 |
| Pantothenic acid (mg) | 1.50 | 0.17 | 6 |
| Riboflavin (mg) | 0.80 | 0.09 | 1.6 |
| Phosphorous (mg) | 595 | 68.6 | 800 |
| Thiamin (mg) | 0.38 | 0.04 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
Citrus free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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