Traditional English Bangers and Mash
For a comforting and classic culinary experience, delve into the heart of English cuisine with this delightful Bangers and Mash recipe. Perfect for a cozy family dinner, this dish combines succulent sausages with creamy potatoes and a rich, flavorful gravy. Pair it with vibrant peas and carrots, and this meal becomes a wholesome, satisfying experience. Notably, this recipe is free from caffeine and milk, making it suitable for those with specific dietary needs without compromising on taste.
Serves: 4, Difficulty: Easy
Preparation time: 20 minutes, Cooking time: 40 minutes
Ingredients
- 8 sausages (ensure no caffeine and milk-based fillers)
- 800 grams potatoes, peeled and chopped
- 2 tablespoons olive oil
- 2 grams salt
- 1 gram black pepper
- 1 gram rosemary, finely chopped
- 4 carrots, peeled and chopped
- 300 grams peas
- 2 large onions, finely sliced
- 2 tablespoons plain flour
- 1 liter vegetable stock
- 3 tablespoons soy sauce
Method
- Preheat the oven to 200°C (400°F). Lightly oil a baking dish and place the sausages in the dish. Bake for 20-25 minutes, turning once, until golden and cooked through.
- Meanwhile, place the chopped potatoes in a large pot of salted water. Bring to a boil, then simmer until tender (about 15-20 minutes). Drain and mash with 1 tablespoon of olive oil, salt, and pepper to taste. Set aside.
- In a pan, heat the remaining olive oil. Add the onions and cook on a medium heat until caramelized (about 10-15 minutes). Stir in the flour and cook for a further 2 minutes, then gradually add the vegetable stock, stirring constantly to make a smooth gravy. Add soy sauce and rosemary, then simmer until the gravy is thickened to your liking.
- In a pot, boil the carrots in salted water until tender (about 10 minutes). Add the peas for the last 2-3 minutes of the cooking time. Drain and season with salt and pepper.
- To serve, place a generous scoop of mashed potatoes on each plate, top with sausages, and smother with gravy. Add a serving of peas and carrots on the side.
Tips
- Use a potato masher for smooth and creamy mashed potatoes.
- For a richer gravy, add a splash of balsamic vinegar.
- Garnish with fresh parsley for a fresh and vibrant touch.
Nutritional Information
| Nutrient | Per 100g | Per Serving |
|---|---|---|
| Energy | 200 kcal (840 kJ) | 600 kcal (2520 kJ) |
| Fat | 10g | 30g |
| Saturated Fat | 3g | 9g |
| Carbohydrates | 22g | 66g |
| Sugars | 3g | 9g |
| Proteins | 8g | 24g |
| Salt | 1.2g | 3.6g |
