Slow Carb Bangers & Mash

All you need to do to turn the classic bangers & mash (sausages with mashed potato) into a slow carb friendly meal is to replace the potatoes with white bean mash. Much easier and still delish. Win win!

enough for: 2
takes: 30 minutes
2 onions, peeled & sliced into rings
4 thick pork sausages
1 can white beans (400g / 14oz), drained
2 tablespoons aged balsamic vinegar

1. Heat a little olive oil in a medium frying pan and cook onions over a medium heat, stirring occasionally until onions are soft and deep golden brown. At least 20 minutes.

2. Meanwhile, cover sausages with water in a medium saucepan. Simmer gently for 15 minutes, drain.

3. When the onions are lovely and soft add the balsamic and season gently. Remove from the heat and keep warm.

4. Wash out the pan and heat with some more oil. Pan fry the cooked sausages until just browned all over.

5. Meanwhile, mash drained beans in the saucepan you used for the sausage simmering, adding a little olive oil if needed.

6. Serve mash on plates, topped with sausages & balsamic onions.

Quantities for Different Serving Sizes

No problems. Although I love having extra onions around to add to salads or just a little snack.

Prepare Ahead?

The onions can easily be prepared ahead and reheated. As can the mash and sausages.

You could also simmer the sausages until cooked then cool and refrigerate and save the browning step until you’re ready to serve.

Variations

vegetarian / vegan – skip the poaching step and replace the sausages with mushrooms, eggplant or tofu and pan fry these until well browned.

fun – try different sausages.

carb lovers / more substantial – serve mashed potatoes instead of beans.

more veg – serve cauliflower mash instead of beans.

paleo (gluten, grain + dairy-free) – replace bean mash with cashew & cauliflower mash.

Problem Solving Guide

too bland – season with extra salt & pepper.

onion burning – it takes patience to get lovely caramelised onion. Turn the heat down if it’s burning, stir more frequently and add a little more oil.

don’t feel like poaching the sausages – I know it’s a hassle but it really makes a difference to the flavour and especially texture of your sausages. Trust me, it’s worth the effort.