Vegetable, lentil and bean mole
Serves: 6
Time to make: 1 hr 25 mins
Total cost: $20.64 / $3.44 per serve
(at time of publication)
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 kumara, diced
- 1 tablespoon dark chocolate, grated
- 2 tablespoons fresh coriander, chopped
- 4 cups cooked brown rice
- 6 tablespoons reduced-fat sour cream
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Instructions
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 445cal
-
Kilojoules 1860kJ
-
Protein 19g
-
Total fat 7g
-
–Saturated fat 2g
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Carbohydrates 75g
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–Sugars 12g
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Dietary fibre 10g
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Sodium 700mg
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Calcium 90mg
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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.
