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A hearty and comforting stew that meat-eaters, vegetarians and vegans will love. Low on calories too. As with any stew, it tastes even better on day two.
VEGETABLE & LENTIL STEW
A hearty stew is the perfect, comforting meal on a cold day and this vegetable and lentil stew.
Carrots, butternut squash, mushrooms and peas are cooked with meat-free (soya) mince and puy lentils in a rich gravy.
EATING ORGANIC
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.
LOW CALORIE STEW
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 the wee boy's lunches with his childminder.
COUNTING CALORIES
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 (the boy loved it), plus there are leftovers to eat the next day and some to freeze for future fast days.
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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.
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