Kale and lentil stew

A tasty and hearty stew packed with vitamin-rich vegetables

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1 hour 10 minutes
Serves 2
3.5 of 5 a day

Nutrition: Per serving

Kcal278
Fat4.5g
Salt0.5g
Sugar10.4g

Recipe by: Daria Crepostnaia | Nutritionist

Kale is a popular health food but, other than blending it in smoothies, what do you do with it? This dish is simple to prepare and full of flavour.

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.