03 September 2012

Vegetable & Lentil Stew - 5:2 Diet = 242 calories


Sainsburys are doing a promotion for their So Organic range as part of the Soil Association's Organic September. They sent me some groceries and a challenge to create a dish using them. The weather has been a bit dreich here, so I decided to make a comforting and filling stew. From their organic range I used chestnut mushrooms, frozen peas and carrots.



As I am doing the 5:2 Diet twice a week, I decided to count the calories. There is enough stew for up to 8 servings and 242 calories a serving. We ate it with mashed potatoes and peas, two days in a row, as it was so good and popped some in the freezer for Cooper's lunches with his childminder. The meal suited Graham as a vegan perfectly too.

If you were eating the stew on a fast day, you could serve it with:

Frozen Peas (50g) + 1 steamed carrot  = 30 + 25 + 242 = 297 calories
Oatcakes x 2 (it's very Scottish to serve oatcakes with stew) = 92 + 242 = 334 calories
Kingsmill Wholemeal Bread (1 medium slice) = 96 + 242 = 338 calories
Quinoa (40g dried) = 147 + 242 = 389 calories 
Couscous (50g dried) = 158 + 242 = 400 calories
Baked Potato (medium) = 161 + 242 = 403 calories 

......... and the bonus is, the rest of the family are happy too (Cooper loved it), plus there are leftovers to eat the next day and some to freeze for future fast days.




print recipe

Vegetable and Lentil Stew
A hearty and comforting stew that meat-eaters, vegetarians and vegans will love. Love on calories too. As with any stew, it tastes even better on day two.
Ingredients
  • 1 tsp olive oil
  • 1 onion, finely chopped
  • 3 large carrots, chopped
  • ½ butternut squash, chopped
  • 8 chestnut mushrooms, chopped
  • 150g puy or French lentils
  • 100g frozen peas
  • 250g frozen soya mince (vegetarian mince)
  • 1 glass red wine
  • 2 pints vegetable stock (4 stock cubes)
  • 4 tbsp tomato puree
  • 4 tbsp wholegrain mustard
  • a good grinding of salt & black pepper
Instructions
1. In a large pan, saute the onion with the olive oil, until soft. As you are using so little olive oil you may need to add a splash of water to prevent sticking.2. Add the carrots and butternut squash and cook gently for 5 minutes.3. Add the mushrooms and cook for another few minutes.4. Add the lentils, soya mince and red wine and stir well to combine. 5. Add the stock, tomato puree and mustard. Give a good stir and bring to the boil. Reduce to a simmer, cover with a lid and leave to cook for between 45 minutes and an hour. Stirring occasionally. Add the peas at the last minute.The stew should be nicely thickened and flavourful.6. Season and serve.
Details
Total time:
Yield: Serves 6-8 


Disclosure: Sainsburys sent me some of their So Organic range try. I was not required to write a positive review. The opinions I have expressed are my own.

61 comments:

  1. On a non diet day it'd be scrumptious with some herby dumplings!! I love Butternut Squash but only ever roast it. Will def have a go at this x YUMMEH!

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    1. Oh that is such a good idea Rachel. I must try it with dumplings!

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  2. Looks hearty and delicious, just what we need this winter!

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    1. Definitely and this Summer too, that seems to have moved into Autumn surprisingly early.

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  3. now THAT is a stunning stew!... i'm loving how rich and warming it looks, what a beauty. And fab that it's diet friendly too!

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    1. It was delish Dom, I am sure the viking would love it :)

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  4. What a great stew!!!
    thanks for sharing!
    Have a nice week

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  5. Lovely stew :-) ! I was beginning to despair that none of the low cal recipe would inspire me(I'm not that into salad and I'd rather skip lunch than have soup... don't know what it is about them)

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    1. I bet you have some fabulous salads as well Alex, being Italian, but maybe not low cal.

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  6. This looks like a lovely dish..and healthy too! I'm loving the colours of the veggies. Perfect for colder nights!

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    1. Thanks Brittany, it was a great dish. One to make you sigh and smile :)

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  7. Jacqueline, this looks great. I have been talking to a friend about 5:2. Maybe I really do need to give it a go, because something has got to give (at least just a little).

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    1. Me too Sylvie and I indulged so much this weekend at the bloggers conference, that I didn't lose a thing last week :(

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  8. This is a hearty beginning to the cooler weather that is inevitable.

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    1. The cooler weather is hear already Val. Cooper is in his vests, long sleeved tops, long trousers, boots and body warmers already. Shorts and sandals a couple of weeks ago :(

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  9. Mmmmmmmm, this one will need to be bookmarked me thinks ;0)
    Yum-o

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    1. Glad you think so Chele. My tummy is rumbling just looking at it. Unfortunately it is finished.

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  10. A LOVELY organic and 5:2 recipe Jac! I also had an organic box and loved creating my recipes, your stew looks FABULOUS! KAren

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  11. We used to crumble oatcakes in our mince when I was a child. I rarely serve it now, but I like the look of your veggie version, one to bookmark.

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    1. I've never heard of that Janice, you will have to post it :)

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  12. This looks like a very nice stew for the fall.

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  13. Proper heartwarming food - great to know you can eat so well on the "fast" days (I've been finding them difficult over the past week or so).

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    1. I have been ok with it. It is getting easier.

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  14. Ohh this is so up my alley! wonderful recipe - I've been trying to eat meatless for a while and this is so perfect and full of flavor!
    Mary x

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  15. Hi- this looks great! Going to try it tonight.

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  16. This looks really yummy! I loved the simple spicy tomato lentil soup recipe you provided - thank you so much!

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    1. Soup is great on a diet. So filling :)

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  17. I love the term "dreich" - that is the weather here as well :)

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    1. Unfortunately, dreich describes the weather here way too often :(

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  18. Delicious veg stew, perfect for the beginning of the autumn. My husband does not like stews and blends it. I love to eat stews, it's a question of flavour and texture. Nice.

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    1. I agree with you Rita, it is a question of textures and flavours. Men!!! Honestly :)

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  19. I love lentils and with Autumn beginning, (already waking up to darker mornings!) this sounds perfect! Can't believe it has so few calories, what a bonus!

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    1. It is lovely and hearty and veggies usually mean fewer calories as long as you stay away from creamy or cheesy sauces. I feel sad that Autumn is here already.

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  20. Delicious recipe. I can't see why it needs the soy mince/pretend meat. I think I'd add some of the delicious demi sec cocos beans that are around at the moment down here. Glad to have found the site.

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    1. Hi Stowell, the soya mince is a personal option. I like having lots of textures and it bulks the dish out nicely, but if you are not keen on it, then leave it out. The lentils stand well enough in the dish :)

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    2. how about tofu? Not something I use much but this could be the time to try it? not sure of calories mind you...

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    3. You could try tofu, there are certainly enough flavours in the dish, to add tofu and there are only 57 calories in an 81g block.

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  21. Love the sound of this Jac. The more recipes you post for the 5:2 diet, the more I really want to try it! This one will be perfect for fast days when it's really cold and miserable and you need warming up. It's sad that autumn is here already and we haven't had any summer though.

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    1. It is sad isn't it, even though Autumn can be lovely, it is the letting go of Summer that is hard.

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  22. Hi Jacqui - quick question pls - are u using dried or pre cooked (the ones in the pouch) puy lentils - have found both. Am two day fasting this mon and tues and this stew is what is going to c me thru! Looking forward to it! Tks for the blog - am v much enjoying it and u keeping me inspired! Izzy

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    1. Dried lentils, although the pre-cooked ones are handy to have in the cupboard. Hope you enjoy your stew :)

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  23. This comment has been removed by the author.

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  24. Hi jacqueline,would love to try this on a fast day, can you tell me what size serving to have to meet the rite amount of calories?

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    1. I made the batch and divided it into 6 to make a serving size. It is quite a generous bowful.

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  25. I have just posted on your other thread. I love the look of this stew. I will try it next Mon. Thanks again Jacqueline

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  26. This looks so good, I love lentils and love the addition of the glass of wine! Will be trying this soon!

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  27. I have used your recipe for Vegetable and lentil stew and I love it. Thanks so much for putting it on your web site. Have been doing 5:2 for the past 6 weeks and have lost 6 kilos! Will keep going until I feel that I have reached my goal. Another 6 kilos maybe enough. Love your web site and keep looking at it for new food ideas as I am vegetarian. Keep up the good work.
    Cyndy

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    1. Thanks for the kind words Cyndy. I am so glad you are enjoying my recipes. It is always fabulous to hear if someone has made on of my recipes and enjoyed it. Well done on your progress too.

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  28. Hi Made the stew last night to start my diet. It was gorgeous! have more for todaay, and my yong 14 year old nephew was desperate to try some - it smelt as good as it tasted. Can't wait for dinner tonight. Thank you for this recipe, and so low in calories.

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    1. It will taste even better today as these things do. I am so glad you enjoyed it and thank you for taking the time to stop by and tell me. Good luck with the 5:2.

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  29. Hi, Love your recipes, I notice that in many of your recipes you break down the calorie content but nor with this one. What is the calorie content of the Sainsbury soya mince?

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    1. A 1/4 of a pack of Sainsbury's Soy mince is 146kCal. I use Tesco Vegetarian Mince, it is 185kcal for 1/4 bag.

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  30. Looks fantastic - I have it simmering on the hob as I type! One question - when do you add the peas? Can't see them in the recipe... I've chosen to add them at the end of cooking so they'll still be sweet and whole.

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    1. Whoops, sorry about that and you are quite right, they only need seconds to thaw. I shall go add that now. Thanks for letting me know and I hope you love the stew as much as we do :)

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I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x