Lentil and ginger stew
Serves: 4
Time to make: 35 mins
Total cost: $11.52 / $2.88 per serve
(at time of publication)
Ingredients
- 1 ½ cups brown rice
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, finely chopped
- 1 teaspoon grated fresh ginger
- 2 x 400g cans lentils, drained, rinsed
- 2 cups salt-reduced vegetable stock*
- 1 cup light coconut milk
- large handful baby spinach
- 1 tablespoon sliced almonds
- 2 tablespoons chopped fresh coriander
- *NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.
Instructions
1 Cook rice following packet directions. Meanwhile, heat oil in a large pan. Add onion and carrots and cook for 10 minutes to soften slightly. Add ginger and lentils. Cook for 1-2 minutes then add stock and coconut milk. Cover and bring to the boil.
2 Remove half the mixture and use a stick blender or food processor to blend. Return blended mixture to pan then stir in spinach. Divide among four bowls and scatter over almonds and coriander. Serve.
Serving suggestion
Rice
Variations
- Add crushed garlic to the pan with the ginger.
- Replace coconut milk with the same quantity of trim milk and add an extra spoonful of sliced almonds.
Nutrition Info (per serve)
Kilojoules 2530kJ
Calories 0.00cal
Protein 23g
Total fat 17g
–Saturated fat 8g
Carbohydrates 90g
–Sugars 7g
Dietary fibre 8g
Sodium 460mg
Calcium 80mg
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.
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.
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