Spicy lentil stew recipe
In partnership with British Heart Foundation
A healthy vegetarian option made with green lentils, and plenty of veg and spices. This lentil stew recipe is freezable, so you can make it ahead ready for a quick and easy meal in no time when it's needed.
See method- Serves 4
- 15 mins to prepare and 45 mins to cook
- 300 calories / serving
- Freezable
- Vegetarian
- Healthy
Ingredients
- 1 tbsp olive oil
- 1 large carrot, scrubbed and diced
- 2 celery sticks, trimmed and diced
- 250g white potatoes, peeled and diced
- pinch crushed chillies
- 1 garlic clove, crushed
- 3 tomatoes, roughly chopped
- 250g lentilles vertes, rinsed
- 500ml reduced salt vegetable stock
- 4 tbsp low-fat natural yogurt, to serve
- 1 tbsp chopped parsley, to serve
Each serving contains
- Energy
- 1270kJ 300.0kcal
- Fat
- 5g
- Saturates
- 1g
- Salt
- 0.9g
- Sugars
- 7g
of the Reference intake
Carbohydrate 48.4gProtein 18.2gFibre 3.5g
Method
- Heat the oil in a large saucepan over a medium-high heat. Add the carrot, celery and potatoes, and cook, stirring, for around 15 mins or until golden. Add the chilli and garlic and cook for a further 1 min.
- Stir in the tomatoes and lentils. Add the vegetable stock and 500ml hot water and bring to the boil, then cover and simmer for 25-30 mins until the lentils are just tender.
- Transfer a large ladleful of the lentils to a large jug or bowl and use a hand blender to blitz until smooth. Pour back into the pan and season to taste. Ladle into bowls, top with a dollop of yogurt and scatter with the parsley.
- See more Lentil recipes
Freezing and defrosting guidelines
To freeze, leave to cool completely before pouring into a freezerproof container (without the yogurt or parsley). To reheat, remove from the freezer 1 hr before cooking. Reheat in a large saucepan, covered, over a low-medium heat for about 20 mins, stirring frequently, until piping hot. Once reheated from frozen, eat on the same day – do not reheat a second time .
