Dive into this hearty, herby and healthy recipe. The brown rice is great for keeping blood sugar levels steady, and it will also fill you up really well. Ripe, juicy tomatoes are bursting with vitamin C to keep the whole body ticking over, and the green pepper provides a dose of vitamin E, which helps your immune system stay strong. I've specified pork & oregano sausages here because they give the flavour a real boost. But, if you can't get hold of them, regular higher-welfare pork sausages are fine to use.
• Prep time: 10 minutes
• Cook time: 40 minutes
• Yield: Serves 2
• olive oil
• 4 higher-welfare pork & oregano sausages
• 1 onion
• 1 stick of celery
• 1 green pepper
• 2 cloves of garlic
• 150 g brown rice
• 1 teaspoon smoked paprika
• 1 fresh green chilli
• 1 organic vegetable stock cube or pot
• 200 g ripe tomatoes
• 1 tablespoon plain flour
• 1 tablespoon red wine vinegar
• 2 spring onions
- Fill a medium pan with salted water, place on a high heat and bring to the boil.
- Heat a splash of oil in a medium deep sided pan on a medium heat. Prick the sausages with a fork and and cook for 10 minutes, or until browned on all sides, turning regularly.
- Meanwhile, peel and trim the onion and celery. Halve and deseed the pepper, removing the core and stalk, then chop everything into 1cm chunks. Peel, crush and roughly chop the garlic.
- Add the rice to the boiling water and cook for 25 minutes, or until tender. Drain in a sieve, then tip back into the warm pan. Cover with a lid and set aside off the heat.
- When the sausages are nicely browned, remove from the pan. There should be a little fat left at the bottom of the pan. Add enough oil to make this up to 1 tablespoon, then add the vegetables, garlic and paprika.
- Halve, deseed and finely chop the chilli, then add to the pan. Cover with a lid and cook on a medium heat for 10 to 15 minutes, or until soft.
- Meanwhile, boil the kettle. Dissolve the stock cube in a jug with 350ml of boiling water. Roughly chop the tomatoes and put to one side.
- Sprinkle the flour over the veg, then stir before adding the tomatoes, vinegar, sausages and stock, then bring to the boil.
- Squash the tomatoes into the sauce with a wooden spoon, then simmer for 10 minutes, or until you have a nice thick sauce around the sausages.
- Meanwhile, trim and finely slice the spring onions. When the stew is ready, taste and season with sea salt and black pepper. Divide the stew and rice between plates, scatter with spring onions, then serve.
This great family recipe is thanks to Jamie Oliver Recipes at https://www.jamieoliver.com/recipes/sausage-recipes/southern-style-sausage-stew/