Curried vege stew

Author: Rebecca Johnston

Photographer: Melanie Jenkins

Serves: 4

Time to make: 35 mins

Ingredients

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spray oil

1 onion, finely chopped

4 carrots, scrubbed, cubed

½ cup brown lentils, rinsed

2 cups salt-reduced liquid vegetable stock

420g can kidney beans, drained, rinsed

420g can chickpeagarbanzoXsgarbanzosX, drained, rinsed

½ cup sultanasgolden raisinsX

1 tablespoon mild curry powder

1 lemon, zest

4 tablespoons reduced-fat sour cream

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Instructions

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1 Spray a heavy-based pot with oil and place over a medium-high heat. Fry onion and carrots until softened. Add lentils and stock then bring to the boil. Reduce heat to simmer for 10 minutes.

2 Add the remaining ingredients, except sour cream. Stir well and simmer for 15 minutes until lentils are thoroughly cooked.

3 Serve immediately with sour cream.

Serving suggestion

Serve with couscous.

Variations

Make it gluten free: Use gluten-free varieties of stock, curry powder and reduced-fat sour cream. Serve with rice.

Nutrition Info (per serve)

Calories 356 cal

Kilojoules 1490 kJ

Protein 18 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 55 g

Sugar 23 g

Dietary fibre 17 g

Sodium 660 mg

Calcium 110 mg

Iron 6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.