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Spicy lentil stew recipe

Spicy lentil stew recipe

473 ratings

In partnership with British Heart Foundation

A healthy vegetarian option made with green lentils, and plenty of veg and spices. This lentil stew recipe is freezable, so you can make it ahead ready for a quick and easy meal in no time when it's needed. See method

  • Serves 4
  • 15 mins to prepare and 45 mins to cook
  • 300 calories / serving
  • Freezable
  • Healthy
  • Vegetarian

Ingredients

  • 1 tbsp olive oil
  • 1 large carrot, scrubbed and diced
  • 2 celery sticks, trimmed and diced
  • 250g white potatoes, peeled and diced
  • pinch crushed chillies
  • 1 garlic clove, crushed
  • 3 tomatoes, roughly chopped
  • 250g lentilles vertes, rinsed
  • 500ml reduced salt vegetable stock
  • 4 tbsp low-fat natural yogurt, to serve
  • 1 tbsp chopped parsley, to serve

Each serving contains

  • Energy

    1270kj
    300kcal     15%

  • Fat

    5g 7%

  • Saturates

    1g 5%

  • Sugars

    7g 8%

  • Salt

    0.9g 15%

of the reference intake
Carbohydrate 48.4g Protein 18.2g Fibre 3.5g

Method

  1. Heat the oil in a large saucepan over a medium-high heat. Add the carrot, celery and potatoes, and cook, stirring, for around 15 mins or until golden. Add the chilli and garlic and cook for a further 1 min.
  2. Stir in the tomatoes and lentils. Add the vegetable stock and 500ml hot water and bring to the boil, then cover and simmer for 25-30 mins until the lentils are just tender.
  3. Transfer a large ladleful of the lentils to a large jug or bowl and use a hand blender to blitz until smooth. Pour back into the pan and season to taste. Ladle into bowls, top with a dollop of yogurt and scatter with the parsley.

Freezing and defrosting guidelines

To freeze, leave to cool completely before pouring into a freezerproof container (without the yogurt or parsley). To reheat, remove from the freezer 1 hr before cooking. Reheat in a large saucepan, covered, over a low-medium heat for about 20 mins, stirring frequently, until piping hot. Once reheated from frozen, eat on the same day – do not reheat a second time.

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