This is a great go-to vegetarian recipe that tastes like comfort food but is actually very healthy. The original recipe came from a 2009 Cooking Light magazine. I made a few adjustments to suit my family. First, we have decided to curtail our use of canned goods because of concerns about BPA (Bisphenol-A) exposure. Instead of using canned diced tomato I used 3 medium fresh tomatoes which I diced myself (the result was great). I also used dried beans instead of canned. If you are also concerned about BPA but don't have the time to soak beans, Eden Organic now makes canned beans in BPA-free cans. Instead of meat, I used a vegetarian sausage that I love because it cooks up so well. If you can't find a spicy vegetarian sausage, you could easily use a chicken andouille sausage as it was originally written. Serve this over brown rice to make a complete meal.
Many vegetarian and meat sausages have wheat and/or soy, so if you are following a specific diet or avoiding food allergens read ingredients carefully when selecting a product. Aidells sausage products (not vegetarian) have great allergy information on their website.
2 3 ounce links
andouille sausage, chopped
(chicken or vegetarian, Tofurky Italian works great)
3 ounce links
chicken or vegetarian, Tofurky Italian works great
Heat oil in a large skillet over medium-high heat. Add sausage, onions, celery and peppers the to pan, and cook for 3-4 minutes. Add Cajun seasoning, salt, oregano, and garlic to pan, cooking an additional 1 minute while stirring constantly. Mash some of the beans with a fork. Add beans, 1/4 cup water, and diced tomatoes to the skillet. Bring to a boil. Reduce heat, and simmer 10 minutes until mixture is thickened. Remove from heat, and stir in pepper to taste. Serve over rice.
Cost per serving:
4-5 servings (double for a great "Cook Once, Eat Twice" meal)