Curried vege stew
Serves: 4
Time to make: 35 mins
Total cost: $10.00 / $2.50 per serve
(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 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.
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
-
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.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
