Curried vege stew
(at time of publication)
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 chickpeagarbanzoXsgarbanzosX, drained, rinsed
- ½ cup sultanasgolden raisinsX
- 1 tablespoon mild curry powder
- 1 lemon, zest
- 4 tablespoons reduced-fat sour cream
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
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Protein 18g
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Total fat 6g
-
–Saturated fat 1g
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Carbohydrates 55g
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–Sugars 23g
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Dietary fibre 17g
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Sodium 660mg
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Calcium 110mg
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Iron 6mg
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