Your Family – September 2019

vegetarianchilli

Serves 4 Takes 35 mins

1 Heat the oil over medium and sauté the onion and pepper.

Add the chilli, cinnamon and cumin and cook for 1 minute.

2 Reduce the heat to low and add the garlic, beans, lentils,

tomatoes and tomato paste. Season, cover and simmer for

15 minutes, stirring occasionally. Remove lid and cook for

about 5 minutes, or until thickened. Stir through the chopped

parsley. Serve with lime wedges and rice.

45ml olive or avocado oil

1 onion, chopped

1 red pepper, chopped

3ml dried chilli flakes

3ml ground cinnamon

5ml ground cumin

3 garlic cloves, crushed

400g tin mixed beans, drained

400g tin lentils, drained

410g tin chopped tomatoes

15ml tomato paste

handful parsley, chopped

lime wedges, to serve

rice, to serve

sausagesandbakedbeans

Serves 4 Takes 50 mins

1 Preheat oven to 200°C. Heat a splash of oil in a large casserole

pan over high. Add sausages and cook for about 5 minutes, or

until browned. Remove from pan and set aside.

2 Reduce heat to medium and sauté the onion and garlic. Add

beans, tomatoes, stock, thyme and bay leaves and bring to a

boil. Season.

3 Cover pan with a lid and bake for 10 minutes. Add the

sausages and stir to coat.

4 Bake, covered, for 20 minutes. Remove lid and bake for about

10 minutes, or until the sauce thickens. Scatter with parsley

before serving.

olive or avocado oil, for frying

8 pork sausages

1 onion, chopped

2 garlic cloves, chopped

400g tin cannellini

beans, drained

410g tin chopped tomatoes

250ml chicken stock

4 thyme sprigs

2 bay leaves

handful parsley, chopped

52 yourfamily.co.za

FREE

GLUTEN

HIGH

PROTEIN

VEGAN

GI

LOW

GI

LOW

HIGH

FIBRE