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Lentil and ginger stew
Serves: 4
Time to make: 35 mins
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 (see tip)
- 1 cup light coconut milk
- large handful baby spinach
- 1 tablespoon sliced almonds
- 2 tablespoons chopped fresh coriander
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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
Make it gluten free Check the stock is gluten free
- 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)
-
Calories 0.00cal
-
Kilojoules 2530kJ
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Protein 23g
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Total fat 17g
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–Saturated fat 8g
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Carbohydrates 90g
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–Sugars 7g
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Dietary fibre 8g
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Sodium 460mg
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Calcium 80mg
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
