Spetsofai

Sausage, pepper, and tomato stew. Also known as Spetzofai.

Rating: (1)Serves: 4Cook Time: N/A
LOW
Energy Density
0.9kcal/g
MED
Fat
36g / serving
MED
Saturates
11g / serving
LOW
Sugars
5.3g / serving
MED
Salt
2.4g / serving
MED
Fibre
5.5g / serving
Free-from:
Suitable for:KetogenicPartyPregnancyQuick

Preparation

  1. Cut the sausages into pieces approx 5-6cm in length
  2. chop the bell peppers into thin stripscm wide) or squares (2-3cm each side) or a mix
  3. chop the onions, fresh tomatoes and chillis finely.
  4. Heat the olive oil and fry the sausages on medium, until browned on the outside (approx 6-7 mins), then use a slotted spoon to set aside (leaving the oil in the pan)
  5. Fry the onions in the fat left from the sausages for 3-4mins until softened
  6. Add the chillis, peppers and stir well to coat in oil, then turn down to a medium-low heat
  7. Stir in the tomato purée and the harissa paste, turn down to a low heat, put a lid on, and cook for approx 10 mins until the peppers have softened
  8. Add the red wine, and turn up to a medium heat, and cook 3-4 mins until the red wine has reduced away
  9. Add the oregano, bay leaves, salt, pepper, and the tomatoes and readd the sausage pieces
  10. Reduce to a low heat, put the lid back, and cook for a further 15-20 mins, stirring every 5-10 mins to avoid burning

Notes

  • I tweaked this recipe in 2020 after trying a new recipe from the excellent Cypriot recipe book "Taverna" by Georgina Hayden
  • The harissa paste is not traditional but I find it adds a wonderful extra smokey sweet peppery edge that really works

Ingredients

  • 8 sausages
  • 1tbsp olive oil
  • 3 hot chillies
  • 6 bell peppers
  • 3 fresh tomatoes (large)
  • 2 red onions
  • 2tsp dried oregano
  • 1tbsp tomato purée
  • 1 tbsp harissa paste
  • 75ml red wine
  • 3 bay leaves
  • Pinch salt
  • Pinch black pepper

Equipment

  • Large flat bottomed pan or frying pan
  • Chopping board
  • Knife
  • Slotted spoon

Nutritional Facts

  • Serving size: 541.2g
  • (20% / 25%)   Calories: 498kcal
  • (65%)Total fat: 36g
  • (55%)   Saturated fat: 11g
  • (56%)   Unsaturated fat: 19.5g
  •     Mono: 15g
  •     Poly: 4.5g
  • (23%)   Cholesterol: 68mg
  •   Trans Fat: 0.3g
  • (9%)Total carbohydrates: 26g
  •   Starch: 0g
  • (18%)   Sugars: 5.3g
  •     Sucrose: 1.7g
  •     Glucose: 4.2g
  •     Maltose: 0g
  •     Lactose: 0g
  •     Fructose: 3.2g
  •     Galactose: 0g
  • (22%)   Fibre: 5.5g
  • (34%)Protein: 17g
  • Salts
  • (49%)   Sodium: 971mg
  • (40%)   Potassium: 1.4g
  • Minerals
  • Calcium: 6%
  • Iron: 20%
  • Zinc: 21%
  • Magnesium: 17%
  • Phosphorus: 41%
  • Copper: 56%
  • Manganese: 5%
  • Selenium: 210%
  • Fluoride: 15%
  • Cryptoxanthin: 12mg
  • Lycopene: 31%
  • Lutein: 0.3g
  • Vitamins
  • Vitamin A: 63µg
  • Thiamin (B1): 33%
  • Riboflavin (B2): 33%
  • Niacin (B3): 35%
  • Vitamin B5: 14%
  • Vitamin B6: 62%
  • Folate (B9): 16%
  • Vitamin B12: 29%
  • Choline: 16%
  • Vitamin C: 418%
  • Vitamin D: 24%
  • Vitamin E: 12%
  • Vitamin K: 15%
  •  
  • Arginine: 1.7g
  • Aspartic Acid: 2.5g
  • Glutamate: 4.3g
  • Glycine: 1.8g
  • Proline: 1.3g
  • Serine: 1.1g
  • Tyrosine: 0.8g
  • Alanine: 1.6g
  • Cystine: 0.3g
  • Amino Acids
  • Histidine: 0.8g
  • Isoleucine: 1.1g
  • Leucine: 1.9g
  • Methionine: 0.7g
  • Phenylalanine: 1g
  • Threonine: 1.1g
  • Tryptophan: 0.3g
  • Valine: 1.2g
  • Lysine: 2g
  • Betaine: 2mg

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