Kale and lentil stew
A tasty and hearty stew packed with vitamin-rich vegetables
- 1 hour 10 minutes
- Serves 2
- 3.5 of 5 a day
- Kcal278
- Fat4.5g
- Salt0.5g
- Sugar10.4g
Recipe by: Daria Crepostnaia
| Nutritionist
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 clove garlic, finely diced
- 1 carrot, diced
- 3 sprigs thyme
- 100g dried green or puy lentils, rinsed
- 300ml reduced-salt vegetable stock (made with 1 stock cube)
- Freshly ground black pepper
- 200g kale, chopped
- ½ red pepper, diced
Method
- Warm the oil in a large non-stick saucepan and cook the onion gently until softened but not browned. Then add the garlic, carrot and thyme and cook for a further 2 minutes.
- Stir in the lentils and stock. Season with black pepper. Bring to the boil for 2 minutes. Reduce to a simmer, spoon off any foam on the surface and cover the saucepan.
- Simmer gently for 35 minutes, adding water as necessary. Add the kale and simmer for a further 10–15 minutes, until the lentils and kale are cooked. Add the red pepper for the last 5 minutes of cooking time. Remove sprigs of thyme before serving.
Serving suggestion: Serve as a light lunch with a dollop of fat-free Greek yoghurt and fresh wholemeal bread. Alternatively, this stew can be blended to make a thick, smooth soup.
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