Italian style pasta
with tomato and sausage with hidden vegetables
Hearty, satisfying pasta and sausage that’s also cheekily good for you SERVES 4 • 1 medium onion (finely chopped) • 1 clove garlic (crushed) • 1 tablespoon olive oil • 50g courgette (grated) 50g carrot (peeled and grated) • 1 tin chopped tomatoes • 2 large tablespoons tomato puree 1 vegetable stock cube • salt and pepper (a pinch of chilli powder if wish) • 300g pasta • 8 pre grilled sausages (vegetarian or meat) • 100g g cheese (cheddar or parmesan or a mixture of both) METHOD MAKE THE SAUCE: Heat the oil in a medium pan, add the garlic and chopped onion and heat on low until starts to soften, keep the heat low and add the grated courgette and carrot, continue to heat with lid on the pan until vegetables are all softened. Add the tomatoes and puree, salt and pepper (and chilli) and the stock cube dissolved in 100 ml water. Leave to simmer for 15- 20 minutes until a deep red colour. Chop up the cooked sausage.
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RECIPE COST :
£3.20
(80p per port ion)
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Alternatives To change the recipe further you can also add some red pepper, som e peas or kidney beans.
Coconut Dal • 2 tbsp oil • 2 onions, peeled and roughly chopped • 2 cloves garlic, peeled and roughly
chopped • 2 cm ginger, grated • Whole or ground spices (cumin, turmeric, mild curry powder, mustard seeds), 1 tsp each • 2 stock cubes, veg or chicken • 500g dried red lentils • 2 tins chopped tomatoes • 2 tins coconut milk • Spinach, fresh or frozen
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Follow the instructions on the packet to cook the pasta, drain and add to the mixture Mix together the sauce, drained pasta and chopped sausage. Spoon the mixture into a medium sized oven proof dish. Cover with the grated cheese.
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Bake in a medium oven 160C/Gas 5 for 20 minutes until the cheese is melted and golden.
SARA HAYES Thanks to Sara for this great recipe that we love making her, Sara Hayes, a food technology teac vers deli She k. Coo runs Live Learn nutrition and cookery classes in ss schools and local communities acro Bath and Bristol.
Hannah Cameron McKenna is a food writer and recipe tester and an old friend of Quids in! METHOD In a large pan, for which you have a lid, heat the oil over a medium heat. When hot, add the onions, garlic, ginger, spices and stock cubes. Cook until soft and beginning to colour, about 10 minutes. Add the lentils, stir to combine, and add the tomatoes and coconut milk. Use the tins to top up with water, I normally add about a tin and a half.
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Cook until lentils are falling apart, around 30 mins. Season with salt, to taste. Stir in spinach and allow to wilt/defrost. Serve piping hot, with whatever toppings you fancy.
Optional toppings/sides: • Toasted desiccated coconut • Boiled egg • Mango chutney • Chilli sauce • Poppadoms • Rice
