Lentil Stew

This red lentil stew is a hearty and warming meal for those cold winter evenings. It’s high in iron, vitamin C, Folate and Calcium.

Calories:

494

Net Carbs:

59g

Protein:

29g

Fat:

7g

You Can Stew Anything

By: George D Choy | Dec 17, 2018

This red lentil stew recipe can easy be adapted to whatever vegetables you have left in the fridge—replacing the carrots, courgettes (zucchini) and spinach. It’s a really filling meal, with not that many calories.

Daily DRI targets. This recipe provides 21g of fibre, which is 84% of your minimum requirements; 57% of Iron, 836% of Vitamin A, 85% of Vitamin C, 98% of folate, and 26% of calcium.

The Vitamin C in this meal makes it easier for the body to absorb the Iron.

Ingredients

 

  • Serves: 1 (but this is great to batch cook and eat throughout the week)
  • Prepare in 5 minutes, ready in 1 hour if you use a stew / rice maker or 30 minutes on the hob.

Stew Base

  • 80g raw red lentils
  • 200g (1/2 can) tinned chopped tomatoes
  • 1 vegetable stock cube
  • 1 teaspoon garlic powder or 1 clove of fresh garlic
  • 1 teaspoon mixed herbs
  • A few twists of black pepper
  • A few twists of salt
  • 125ml water
  • 1 red or white onion
  • 1 Tablespoon ground flax seeds

Vegetables*

  • 3 cups of spinach
  • 1 medium carrot
  • 1 courgette (zucchini)

*Alternative Vegetables
You can substitute for whatever you have in the fridge. Cauliflower, mushrooms and butternut squash are a great alternatives.

The Lazy Way…
Buy all the vegetables pre-cut and frozen, including the onions.

Lentil Substitute
You don’t have to use red lentils—you can use any colour that you fancy. Alternatively you can use cooked tinned beans such as Borlotti (but put in double the quantity of pre-cooked beans).

Step by Step Instructions

Step 1

Get a stew maker (easiest) or a very large pan on the hob—we’ll be putting in all the ingredients before we start cooking. Dice an onion and add it to the pot.

Step 2

Put in all of the Stew Base.

Step 3

Add the spinach. Chop and add the courgette and carrot.

Step 4

Stir and then turn on the stew / rice maker for an hour. Stir again after half an hour to ensure the lentils don’t stick.

ALTERNATIVE COOKING METHOD

Simmer on medium heat in a large pan for 30 minutes, stirring continuously.

Did you make this recipe?

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