Who on earth makes homemade sausages? Maybe you – because you won't find such super-lean, heart-smart sausages in the supermarket and they take only minutes to prepare. Lentils, with their high fibre content, are a healthy – and traditional – partner for Italian sausages.
⅔ cup (125g) green lentils
1 small onion, finely chopped
2 carrots, finely chopped
2 tbsp no-salt-added tomato paste
2 cups (500ml) water
375g well-trimmed pork tenderloin, cut into 1cm cubes
½ cup (10g) fresh basil
2 slices multigrain sandwich bread, crumbled
¼ cup (60ml) skim milk
2 tbsp grated parmesan cheese
For the dressing
¼ cup (60ml) lemon juice
1 tbsp Dijon mustard
1 tbsp olive oil
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Combine the lentils, onion, carrots, tomato paste and water in a large saucepan. Bring to the boil over a medium heat. Reduce to a simmer, cover and cook for about 30 minutes or until the lentils are tender. Drain any remaining liquid.
To make the dressing, whisk together the lemon juice, mustard and olive oil in a large bowl. Add the warm lentils to the dressing and toss to combine. Cool to room temperature, then refrigerate the lentil salad until serving time, up to a day ahead.
Meanwhile, put the pork and basil in a food processor and pulse until the pork is coarsely ground and the ingredients are well combined. Transfer to a medium bowl. Add the bread, milk and parmesan and mix to combine. Divide the mixture into eight equal portions and shape each one into a 20cm long sausage.
Preheat the grill to a medium heat. Grill the sausages for about 7 minutes or until lightly browned and cooked through, turning them over halfway through cooking. Slice the sausages and serve on a bed of lentil salad.
Some more ideas…
The sausages can be made the day before and refrigerated.
Boost the fibre content of this and other minced meat mixtures by using wholegrain bread as a filler. Look for breads that contain at least 3g of fibre per slice.