Vegetable, lentil and bean mole

Serves: 6

Time to make: 1 hr 25 mins

Ingredients

cooking spray oil
1 large red onion, chopped
1 large red capsicum, deseeded, chopped
1 large red chilli, deseeded, finely chopped
2 cloves garlic, crushed
2 teaspoons Mexican seasoning mix
¾ cup dried green lentils
400g can no-added-salt chopped tomatoes
420g can red kidney beans, rinsed, drained
4 cups salt-reduced vegetable stock
250g button mushrooms, washed, quartered
250g kumarasweet-potatoX, diced
1 tablespoon dark chocolate, grated
2 tablespoons fresh coriandercilantroX, chopped
4 cups cooked brown rice
6 tablespoons reduced-fat sour cream

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Instructions

Stay Awake

1 Spray a large saucepan with oil and place over a medium heat. Add onion, capsicum, chilli, garlic and Mexican spice mix. Cook, stirring, for 5 minutes. Add lentils and stir well. Add tomatoes, beans and stock. Bring to the boil. Reduce heat. Cover and simmer gently for 30 minutes.

2 Add mushrooms and kumara to saucepan. Stir. Simmer gently, uncovered, for 25 more minutes until vegetables are tender. Stir in chocolate and coriander. Cook gently for 5 more minutes until sauce is thickened. Serve with rice and top with sour cream. Add slices of avocado and extra chopped fresh coriander, if preferred.

Variations

Make it gluten free: Use gluten-free Mexican seasoning, chopped tomatoes and stock. Check chocolate and sour cream are gluten free, too.

HFG tip

Dried green lentils can be found in the soup aisle at the supermarket.

Nutrition Info (per serve)

Calories 445 cal

Kilojoules 1860 kJ

Protein 19 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 75 g

Sugar 12 g

Dietary fibre 10 g

Sodium 700 mg

Calcium 90 mg

Iron 6 mg

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.