About this recipe: For this family supper dish, grilled sausages in a spicy tomato and bean sauce are topped with a fluffy potato and parsnip mash. Use meaty pork sausages – there are many varieties available, with different flavours and seasonings, so you can ring the changes. Serve with a green vegetable such as steamed broccoli.
For sausage and lentil stew with couscous, grill 4 garlicky Italian pork sausages or Toulouse sausages (choose those with a high meat content). Meanwhile, pour 250 ml (8½ fl oz) boiling vegetable stock over 250 g (8½ oz) couscous and stir, then cover and leave for 5 minutes so the couscous can absorb the stock. Fluff up with a fork, then stir in the grated zest and juice of 1 lemon, 2 tbsp capers and 3 tbsp chopped fresh flat-leaf parsley. Cover and keep warm. Heat 1 can chopped tomatoes, about 400 g, with 1 can green lentils, about 410 g, drained and rinsed. Add 2 tbsp chopped fresh mint and seasoning to taste. Thickly slice each sausage into 4 and add to the tomato and lentil mixture. Spoon the sausages and sauce over the couscous. Garnish with sprigs of flat-leaf parsley and serve hot.
Including pulses in a dish such as this allows the quantity of meat to be reduced, while maintaining a good protein content. Using a mixture of pulses and meat also reduces the amount of fat in the dish. * Canned tomatoes are an ideal item to keep in the storecupboard, not only because they are convenient, but also because they are very nutritious. Lycopene, a valuable antioxidant contained in tomatoes, is enhanced by cooking, so canned tomatoes are a better source than fresh tomatoes.
B1, B6, C * E, folate, niacin, calcium, copper, iron, potassium, zinc * A, B2, B12, selenium