Curried vege stew
Ingredients
- oil spray
- 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
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.
Nutrition Info (per serve)
Kilojoules 1490kJ
Calories 356cal
Protein 18g
Total fat 6g
Saturated fat 1g
Carbohydrates 55g
Sugars 23g
Dietary fibre 17g
Sodium 660mg
Calcium 110mg
Iron 6mg
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.
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Average Rating
- (4.5 / 5)
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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