Comforting, filling and packed with protein, carbohydrates and fibre, BBQ sausages and beans are my teen’s firm favourite to refuel after a gruelling training session.

The addition of canned beans really ups the nutritional value of the dish, incorporating additional plant-based protein as well as delivering benefits specific to gut, heart and muscle health.

Easy to throw together, simply assemble and let the slow cooker do all the work for you to dish up after a long day.

Ingredients

• 12 good quality low fat pork sausages
• 1 x can pinto beans
• 1 x can haricot beans
• 1 teaspoon light olive oil
• 1 onion, finely diced
• 3 cloves garlic, crushed
• 1 red chilli
• 3/4 cup chicken stock
• 500g passata
• 5 tablespoons malt vinegar
• 3 tablespoons Worcestershire sauce
• 4 tablespoons light brown sugar
• salt & pepper to taste

Method

Brown the sausages in a pan, and then transfer to your slow cooker. Do not fully cook them, you’re only ensuring some colour on the outside. Takes about 7 minutes.

Prepare your BBQ sauce;

Heat the olive oil, and add the onion. Cook slowly until translucent, about 5 minutes.

Add the garlic and chilli, and cook for 1 min.

Add the chicken stock, and cook for another 5 min to reduce slightly.

Add all remaining ingredients and cook for 5 minutes.

Pour the sauce over your sausages in the slow cooker, and mix in the drained and rinsed beans.

On the lowest setting, let this simmer quietly for 4 hours.

Serve on a bed of mashed potatoes, couscous or crusty bread.