Curried vege stew
Casseroles, stews

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
  • 1/2 cup brown lentils, rinsed
  • 2 cups salt-reduced liquid vegetable stock
  • 420g can kidney beans, drained, rinsed
  • 420g can chickpeas, drained, rinsed
  • 1/2 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.

    Save to favs
     See favs     PRINT

    Rate this recipe

    • 1 People Rated This Recipe

    • Average Rating

    • (4.5 / 5)
    Author: Rebecca Johnston -
    Photographer: Melanie Jenkins
    First published: Oct 2011

    Please log in

    This page requires a healthyfood.com account. Please create one below, or sign in if you already have one.

    * We’ll never pass your email address to third parties, or send you spammy stuff, we promise.

    Thanks, you're good to go!

    X

    {{formAction == 'login' ? "Log in here to continue" : "Enjoying Healthy Food Guide?" }}

    {{formAction == 'login' ? "" : "You've seen 3 free recipes, articles or videos." }}
    Register for your free account below to see 3 more, and then 6 free per month OR log in here if you already have an account.

    Need an account?

    * We’ll never pass your email address to third parties, or send you spammy stuff, we promise. See Terms of use.

    Thanks, you're good to go!

    X
    X

    {{ contentNotIncluded('company') }} has not subscribed to {{ contentNotIncluded('contentType') }}.

    Ask your librarian to subscribe to this service next year. Alternatively, use a home network and buy a digital subscription—just $1/week...

    Go back