Thursday, August 20, 2009

Potato Hash with Merguez and Roasted Red Pepper

Obviously I wanted to make something with the new seitan sausage and this is what I choose today. This dish is hearty and filling due to the potatoes and seitan. A subtle sweetness comes from the roasted red peppers and onions. I added the roasted red peppers, paprika and oregano to mimic what was in the seitan sausage.

This dish has a nice amount of potassium, vitamin A, and vitamin C. We try to consume about 60 grams of protein every day, and this meal contains about a third of our daily target. The fiber count is a little lower than I would like so I added a few veggies on the side.

Potato Hash with Merguez and Roasted Red Pepper
Serves 2


10 ounces of Yukon gold potato (2 large potatoes)
½ tablespoon of canola oil
1 red onion, sliced
1 merguez flavored seitan sausage, cut into bite sized pieces
1 roasted red pepper, cut into bite size pieces
¼ teaspoon of sweet paprika
¼ teaspoon of oregano, dried
¼ teaspoon of kosher salt
¼ teaspoon of freshly ground black pepper


Pierce the potatoes and microwave them until tender (about 3 minutes). Cool until you can handle and then cut into bite sized pieces.

Sauté the red onion in the canola oil. When the onions have softened add the remaining ingredients and heat through.

Serve hot.

Nutritional Information:

Amount Per Serving
Calories - 299.02
Calories From Fat (18%) - 52.67

Total Fat - 5.98g
Saturated Fat - 0.5g
Cholesterol - 0mg
Sodium - 320.28mg
Potassium - 1120.55mg
Total Carbohydrates - 45.97g
Fiber - 5.26g
Sugar - 0.21g
Protein - 18.32g


A good description of this meal would be warm, filling and comforting. If you are looking for a dish that is familiar but with flavor that is not the usual this is good recipe. The flavor is a little sweet (from the onions, roasted red peppers and paprika) but also savory. Add a nice salad and you have a complete meal with good nutrition.

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