Spetsofai

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

. Published by . Updated .

Rating: (1)Serves: 4Cook Time: N/A
LOW
Energy Density
0.8kcal/g
MED
FAT
35g per serve
LOW
SATURATES
10g per serve
LOW
SUGARS
17g per serve
MED
SALT
2.9g per serve
Free-from:
Suitable for:KetogenicPartiesPregnant WomenQuick meals

Preparation

  1. Cut the sausages into pieces approx 5-6cm in length
  2. chop the bell peppers into thin strips (½cm 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

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

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

Nutritional Facts

  • Serving size: 695g
  • (22% / 27%)   Calories: 543kcal
  • (64%)Total fat: 35g
  • (50%)   Saturated fat: 10g
  • (60%)   Unsaturated fat: 21g
  • (28%)   Cholesterol: 84mg
  •   Trans Fat: 0.0g
  • (12%)Total carbohydrates: 35g
  • (57%)   Sugars: 17g
  • (40%)   Fibre: 10g
  • (48%)Protein: 24g
  • Salts
  • (57%)   Sodium: 1.1g
  • (42%)   Potassium: 1.5g
  • Minerals
  • Calcium: 14%
  • Iron: 50%
  • Zinc: 30%
  • Magnesium: 25%
  • Phosphorus: 42%
  • Copper: 0%
  • Manganese: 9%
  • Selenium: 220%
  • Fluoride: 20%
  • Cryptoxanthin: 28mg
  • Lycopene: 36%
  • Lutein: 1.4g
  • Vitamins
  • Vitamin A: 143µg
  • Thiamin (B1): 83%
  • Riboflavin (B2): 0%
  • Niacin (B3): 60%
  • Vitamin B5: 20%
  • Vitamin B6: 77%
  • Folate (B9): 20%
  • Vitamin B12: 42%
  • Choline: 20%
  • Vitamin C: 495%
  • Vitamin D: 40%
  • Vitamin E: 27%
  • Vitamin K: 53%
  •  
  • Arginine: 1g
  • Aspartic Acid: 3g
  • Glutamate: 3g
  • Glycine: 1g
  • Proline: 1g
  • Serine: 1g
  • Tyrosine: 0mg
  • Alanine: 1g
  • Cystine: 0mg
  • Amino Acids
  • Histidine: 0mg
  • Isoleucine: 1g
  • Leucine: 1g
  • Methionine: 0mg
  • Phenylalanine: 1g
  • Threonine: 1g
  • Tryptophan: 0mg
  • Valine: 1g
  • Lysine: 1g
  • Betaine: 7mg

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