A CWA-inspired retro favourite, solo-style, with a healthy-ish twist and zero judgement for using frozen peas
👩🍳 Welcome back to the golden age of Aussie dinners
You know those meals that somehow feel like a hug from your nan — even if your nan didn’t cook? This is one of those. Curried sausages were a weeknight staple in many Aussie homes, often served over mountains of mash or rice, and unapologetically doused in fruity, mildly spicy gravy.
This version is lighter, quicker, and designed for one hungry human with limited time and a craving for comfort. Plus, we’re skipping the packet mixes and using basic pantry spices instead. No frills, all feels.
🥕 Nutritional Highlights
- Protein: 21g (thanks to the sausage + peas combo)
- Fibre: 7g (peas, onion, apple — yes, apple!)
- Calories: ~430 per serve
- Hero Nutrients:
- Iron – beef sausage & peas
- Vitamin C – onion + apple
- Curcumin (anti-inflammatory) – in turmeric
- Prebiotic fibre – onion + peas (gut friendly!)
🧺 Ingredients (Serves 1)
- 1 thick beef sausage (or chicken sausage), cooked and sliced
- ½ small brown onion, thinly sliced
- 1 small apple, grated (or finely chopped)
- ⅓ cup frozen peas
- ½ tsp mild curry powder
- ¼ tsp turmeric
- 1 tsp plain flour
- ⅔ cup low-sodium beef stock (or veggie stock)
- ½ tsp Worcestershire sauce (optional but ace)
- 1 tsp olive oil
- Cooked rice or mashed potato, to serve (½ cup cooked)
🍳 Instructions
Step 1: Pre-cook your sausage
- If your sausage is raw, cook it in a small pan until browned and cooked through (about 8–10 mins on low heat). Slice into bite-sized chunks and set aside. You can do this earlier in the day if you’re keen.
Step 2: Sauté the base
- In the same pan, heat 1 tsp olive oil. Add the sliced onion and cook for 4–5 minutes until soft and lightly golden.
- Add the grated apple and cook for 2 more minutes.
Step 3: Add spices and flour
- Stir in the curry powder, turmeric, and flour. Cook for 30 seconds to cook off the raw flour taste. It’ll look a bit dry — that’s okay.
Step 4: Pour in stock and simmer
- Slowly add the stock while stirring. Add Worcestershire if using.
- Bring to a gentle simmer and stir until it thickens into a light gravy (2–3 mins).
Step 5: Return sausage + add peas
- Stir in the sliced sausage and frozen peas. Simmer for another 3 minutes until heated through and the sauce is glossy and gravy-like.
Step 6: Serve it up
- Serve over rice, mash, or even buttered toast if you’re living wild.
🔁 Reheating, Storage & Swaps
Leftovers?
You can double the recipe and keep half in the fridge (up to 3 days) or freeze for another rainy night.
Reheat Tips:
Microwave on medium heat with a splash of water or stock to loosen the sauce.
Swaps & Twists:
- Swap beef sausage for chicken, veggie or tofu sausage
- Don’t have curry powder? Mix ¼ tsp ground cumin + ¼ tsp sweet paprika
- No apples? Grated carrot works beautifully too
- Add a spoonful of Greek yoghurt on top to cool things down
🙌 Make it Yours
This is classic CWA-meets-solo-dweller cuisine: simple, nostalgic, and full of flavour. Don’t overthink it — just enjoy your curry gravy-covered goodness and bask in the retro glory.
💬 Like this CWA-style dinner for one?
Let me know below by leaving a Like, or send to someone who still believes curried sausages are a love language. For more solo-sized nostalgia, subscribe to the Plan4One and get new recipes direct to your inbox.
