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Sausage and lentil stew

Sausages and lentils are a combination made in heaven. This is a one-pot hearty stew to share with friends and family. You can make ahead and freeze it if you prefer.

prep time 15 min     cook time  35-45 min
ingredients for 6
  • 2-3 tbsp extra virgin olive oil
  • 500g good quality pork sausages
  • 125g cubed pancetta or bacon
  • 1 yellow pepper, diced
  • 2 carrots, cut into rounds
  • 1 large onion, chopped
  • 2-3 garlic cloves, chopped
  • 2 sprigs fresh rosemary, picked
  • 400g lentils
  • 750ml hot chicken or vegetable stock (or water)
  • 1 (200g) can crushed tomatoes
  • small bunch of flatleaf parsley, chopped
  • salt and pepper to taste
  • peperoncino flakes/seeds (optional)

1. Heat 1 tbsp olive oil in a large casserole or pan. Add pancetta and sausages and sizzle for 10 minutes, turning the sausages a few times until nicely browned. Scoop the sausages onto a plate.

2. Add the remaining oil and stir in the onions, carrots, pepper and garlic and sauté for a few minutes until the onions start to soften. Add also the peperoncino at this time if using.

3. Return sausages to the pan and add lentils, stock, tomatoes and picked rosemary. Bring to a boil, then cover the pan and let simmer for 30 min or until the lentils are tender and most of the liquid has been absorbed. Check the cooking time for your lentils as it varies a lot depending on the type of lentils you use.

4. Leave covered for 5 minutes before seasoning with salt and freshly ground black pepper.

5. Scatter over the parsley and serve from the pan.

BUON APPETITO!

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Curry flavoured lentil soup

It is soup season. This curry flavoured lentil soup is thick, hearty and perfect for a chilly day. Not only it is full of nourishing vegetables and spices, but it is also packed with plant-based protein thanks to lentils. It will fill you up without weighing you down.

prep time 10 min     cook time 30 min
ingredients for 4
  • 1 onion, chopped
  • 2-3 carrots, diced
  • 4 garlic cloves, minced
  • 2 tsp minced fresh ginger
  • 3-4 potatoes, diced
  • 1-1,5 tbsp curry powder (preferably with no added salt)
  • 1-1,2 l vegetable broth
  • 200 g green lentils, thoroughly rinsed and drained
  • extra virgin olive oil
  • salt and pepper
  • fennel fronds to garnish

1. Heat a large pot over medium heat. Once hot, add oil, onion and carrots. Cook for 3-5 minutes stirring frequently until onion is softened.

2. Add garlic, ginger  and curry powder, stir to coat and cook for another 2 minutes.

3. Next add potatoes, lentils and broth to the pot. Season with salt and pepper. Raise the heat to high and bring to a boil. Once boiling, reduce heat to low, cover and simmer for 20-25 minutes, stirring occasionally. Check the cooking time for your lentils.

4. Serve warm with crusty bread. Leftovers will keep in the fridge for5 days, frozen up to 2 month.

tip: you can replace the potatoes with small pasta adding that at the end.

BUON APPETITO!

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Chicken veggie bean soup

This soup is easy to make like most of my recipes. It is full of flavour and very filling especially if you add rice or couscous or even tiny pasta to cover your grain/carb intake. You can easily add or substitute some of the veggies.

prep time 10 min     cook time 40 min
ingredients for 4
  • 2 tablespoons extra virgin olive oil
  • 1 big onion, diced
  • 2 garlic cloves, minced
  • 500g skinless, boneless chicken breast, cut into bite-sized pieces
  • 2 carrots, diced
  • 2 green peppers
  • 125g baby spinach
  • 4-5 big button mushrooms, halved or quartered
  • 1 can (400g) drained red beans
  • 1 small can (200g) diced or crushed tomatoes + some water
  • peperoncino (optional)
  • basil and or parsley
  • salt and pepper

1. Heat olive oil in a Dutch oven or a heavy bottom pot over medium high heat. Add onion, garlic and chicken and sauté for 5 minutes or until lightly browned.

2. Add carrots, peppers, peperoncino if using, and tomatoes. Rinse the can and add the water on top. Bring to a boil and let simmer. Add salt and pepper.

3. After 15 minutes add drained beans and mushrooms and cook uncovered for another 15 minutes, stirring occasionally.

4. Add baby spinach and basil (and/or parsley)for the last few minutes.

5. Serve hot adding the grain of your choice.

6. Keeps well in the fridge up to 2 days.

BUON APPETITO!

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Italian sausage and veggie soup

This sausage and veggie soup is definitely  a main course and not a starter. It is hearty, healthy and full of flavour. You get all in one: protein, grain and veggies.

prep time  10 min     cook time 25 min
ingredients for 4
  • 1 lb. Italian Sausage, cut into thumb size pieces
  • 2 tablespoons extra virgin olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 2 red bell peppers, diced
  • 1 zucchini, diced
  • 250g broccoli florets
  • 1 bay leaf
  • 1/8 teaspoon peperoncino flakes or seeds
  • 1,5-2l vegetable or chicken broth
  • 1  can (400g) diced tomatoes
  • 1 bunch chopped kale
  • 150-200g rice, barley or small pasta
  • handful of chopped fresh basil
  • salt and black pepper
2. In a large pot, heat the olive oil over medium high heat. Add the onion and cook until tender, 3-4 minutes. Stir in the garlic and cook for 2 minutes. Stir in the red peppers, zucchini, broccoli florets, bay leaf, and peperoncino. Cook about 3-4 minutes.
3. Stir in the broth, tomatoes, and rice and cook 12-15 minutes, then add the kale and keep cooking for a few minutes. Stir in the fresh basil and season with salt and pepper, to taste. Stir in the sausage pieces and heat until warm. Remove the bay leaf and serve. If using barley or pasta, check the cooking time.

tip: you can make this soup vegetarian by using vegetable broth and omitting the sausage.

tip: grated Parmesan cheese adds yumminess to this soup.

FOR A GLUTEN FREE ALTERNATIVE:  use appropriate pasta

BUON APPETITO!