This is a no-fuss, highly satisfying one-pot family supper is a perfect slow cooker meal. Prepare the casserole in the morning or the night before, and you’ll be blessed with homely smells and warm food ready for you at the end of a long day.
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Serving suggestion: Baked potatoes and rainbow slaw
This is a no-fuss, highly satisfying one-pot family supper is a perfect slow cooker meal. Prepare the casserole in the morning or the night before, and you’ll be blessed with homely smells and warm food ready for you at the end of a long day.
If making this in a slow cooker then the low-temperature means nutrients remain more stable than many other methods of cooking. Slow cooking food but it also breaks food down in ways that makes it easier to digest. Sausages and beans provide protein, to balance hormones and mood, and tomatoes provide a rich source of lycopene, a powerful immune-enhancing antioxidant. Strong evidence indicates that higher lycopene intake can help protect against prostate, lung, stomach, colon, oral, breast and cervical cancers. Lycopene is most abundant in the concentrated form of tomatoes. A teaspoon of tomato puree per day can be taken as a preventative method, or added to soups and stews and in dressings and sauces.
Roughly chop the onion and carrot into bite-sized pieces
Add these to a large oven-proof saucepan with lid/ casserole, with the cumin and coriander, and cook on medium heat until onion is translucent.
Pierce the sausage skins (if using meat) and add to the pan for 5 minutes, to brown off slightly.
Add the garlic and chopped tomatoes along with the mustard and veg stock dissolved in 400ml boiling water.
Drain off beans and add to the sauce.
Cover with lid and cook in oven 160 deg C for 3 hrs, or transfer to a slow cooker and allow to cook for 4 – 8 hrs.
Chop parsley and sprinkle over the casserole before serving.