Curried vege stew

Serves: 4
Time to make: 35 mins

Total cost: $ 10.00 / $ 2.50 per serve

(at time of publication)

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 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.

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

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.