Lentil and tomato pie with golden mash
Serves: 4
Time to make: 50 mins
Total cost: $18.40 / $4.60 per serve
(at time of publication)
Ingredients
- 2 small golden kumara, peeled, diced
- ¼ pumpkin (about 350g), peeled, chopped
- 2 medium-sized potatoes, peeled, diced
- 1 medium-sized parsnip, peeled, diced
- 2 teaspoons reduced-fat spread
- spray oil
- 1 teaspoon chopped garlic
- 1 red onion, chopped
- 1 tablespoon dried mixed herbs
- 420g can no-added-salt lentils, drained
- 400g can chopped no-added-salt tomatoes
- ½ cup water
- 3 cups frozen mixed vegetables
- 2 cups green beans, steamed
Instructions
1 Heat oven to 180°C.
2 In a heavy-based pot, cook kumara, pumpkin, potatoes and parsnip in boiling water for 12-15 minutes. Drain, add spread then mash. Set aside.
3 Spray a non-stick pan with oil and stir-fry garlic and onion for 4-5 minutes.
4 Add herbs, lentils, tomatoes, water and mixed vegetables. Simmer on a low heat for 5 minutes.
5 Pour lentil mixture into an ovenproof dish, top with root vegetable mash and bake for 15 minutes until topping is golden brown.
6 Serve with beans.
Variations
- Make it dairy free: Use dairy-free spread.
- Make it gluten free: Check canned tomatoes are gluten free.
Nutrition Info (per serve)
-
Calories 358cal
-
Kilojoules 1500kJ
-
Protein 13g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 55g
-
–Sugars 21g
-
Dietary fibre 13g
-
Sodium 120mg
-
Calcium 150mg
-
Iron 5mg
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.
