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Fuel up Friday: Vegetable Lentil Stew

Posted Feb 07 2014 8:10am

I have literally no idea where this week has gone. I’ve been studying really hard for my nutrition course- the first year is biomedicine, I’m finding it really tough going and it’s a hell of a lot of learn and take in. I have relied upon really simple meals this week, and anything that provides a load of leftovers is a winner in my book.

Lentil Veg Stew

The weathers been pretty miserable again, so I’ve been enjoying lots of soups and stews, and this simple vegetable lentil stew is one of my favourites:

Vegetable Lentil Stew (Serves 4-6)

  • 1 Tbsp Coconut Oil
  • 1 Onion Finely Chopped
  • 2 Sticks Celery Finely Chopped
  • 1 Leek Chopped
  • 1 Carrot Chopped
  • 2 Red Peppers Diced
  • 250g Red Lentils
  • 400g Passata/Chopped Tomatoes
  • 1 Litre of Hot Water/Stock
  • Parsley to Garnish

Heat oil in large pan, add the vegetables and cook for 15 minutes until soft. Stir in lentils, tomatoes and water or stock. If you aren’t using stock- I don’t bother usually- then add seasoning, and some spices: I like cumin, coriander and oregano. Bring to the boil, and simmer uncovered for 25-30 minutes until lentils and veg are soft. Stir in the parsley and serve. This makes 4 large portions or 6 smaller portions. Personally if I am having this as a lunch/dinner option I’d plunk for the 4 servings. This keeps in the fridge for a few days, and I froze portions for an easy dinner/lunch.

Lentil Vegetable Stew

Lentils in my book, have a bad rep and are way underrated. They are incredibly versatile, and added to a stew or soup, give a big hit of protein, a great deal of texture and make it into more of a filling meal. Red lentils are definitely my favourite kind, and I love making Dahl, or adding to soups/stews. The great thing about lentils is you don’t have to soak them overnight like most beans, although if you do, then they become a hell of a lot easier to digest- so if you have any issues with lentils, try soaking them overnight. They are also amazingly cheap, a big bag can cost less than a couple of quid, and they keep for ages so a worthwhile investment, especially if you are on a budget.

I used up my last portion of this yesterday for an easy dinner after a spin class at Boom Cycle, I’ll have to get making some more as it’s such a handy thing to load up the freezer with.

Lentils: Yay or Nay?

 

This recipe was submitted to Ricki’s Wellness Weekend

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