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Curried vege stew
Serves: 4
Time to make: 35 mins
Ingredients
- 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 chickpeas, drained, rinsed
- ½ cup sultanas
- 1 tablespoon mild curry powder
- 1 lemon, zest
- 4 tablespoons reduced-fat sour cream
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Instructions
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 356cal
-
Kilojoules 1490kJ
-
Protein 18g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 55g
-
–Sugars 23g
-
Dietary fibre 17g
-
Sodium 660mg
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Calcium 110mg
-
Iron 6mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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