Ingredients

The following ingredients have 6 Servings
  • 1 large courgette (diced)
  • 1 small red onion (diced)
  • 5 spring onions (chopped)
  • 2 cloves garlic (crushed)
  • 2 peppers (red or yellow, deseeded and diced )
  • 2 carrots (peeled and diced)
  • 3 bacon medallions (diced - these are optional. You can leave them out for a vegetarian version of this dish)
  • 1 big handful spinach (frozen is fine, or you can use fresh)
  • 1 tin chopped tomatoes
  • 1 jar passata (approximately 500-600 ml / 2- 2½ cups)
  • 1 tin chick Peas (rinsed and drained)
  • 1 tin red kidney beans (rinsed and drained)
  • 2 tbsp tomato puree
  • 2 chicken stock cubes (or vegetable for the vegetarian version of the dish (made up to 1 pint or 560 ml))
  • 2 low fat sausages (cooked and sliced. These are optional. You can leave them out for a vegetarian version of this dish)
  • 1 - 2 tbsp cajun seasoning
  • 1 tbsp Worcestershire Sauce (or vegetarian alternative like Biona Organic Worcester Sauce)
  • 1 tbsp white wine vinegar
  • 1 bay leaf
  • freshly ground black pepper
  • low calorie cooking spray

Instruction

  • If you're using an Instant Pot, set it to Sauté, spray with some low calorie cooking spray and cook the onions, spring onions, garlic and bacon until they start to brown slightly.
  • If you're not using an Instant Pot, sauté the onions, spring onions, garlic and bacon in a pan.
  • Add the remaining ingredients (apart from the beans, chick peas, black pepper and sausage, if you're using it) and stir well.
  • Bring to the boil, then turn the Instant Pot to Slow Cook on medium for 3 hours. If you're not using an Instant Pot, transfer the contents of the pan to the slow cooker and cook for 3 hours.
  • After 3 hours add the kidney beans, chick peas and sausage. Taste and add some black pepper to taste. You can also add a little more Cajun seasoning if you need to.
  • Cook for another hour or so, remove the bay leaf then serve.