Mediterranean lentil & tomato stew

35 Minutes

4 Servings

Mediterranean lentil & tomato stew

Overview

This recipe is a huge favourite in my family. I think it might be something to do with the tomato soup that gives this dish a extra flavour boost. You can use ready cooked lentils or dried - remember to soak and then rise the lentils thoroughly before cooking with them. You'll find this really filling and if there's any left over, it freezes really well. If you like, you can swap the green lentils for red lentils. It also works well with chicken. Just cook diced chicken right after the onion mix near the beginning.

I always like including as many vegetables as possible in my meals, so I serve this with a side of steamed green beans and broccoli.

Ingredients

  • 1/2 cup green or red lentils (dried) OR

  • 1 tin  cooked lentils

  • 1 bay leaf

  • 3 stalks celery

  • 3 carrots (finely chopped)

  • 2 medium leeks (sliced)

  • 1 sweet potato (chopped)

  • 4 courgettes (cut into chunks)

  • 200g white mushrooms halved

  • 3 cloves garlic (finely chopped)

  • 1 tin tomato soup

  • 1 tsp ground coriander

  • 1 tsp ground cumin

  • 1 tsp paprika

  • 3 tsp olive oil

  • 4 tbsp chopped fresh coriander

  • Half cup water (more if needed)

  • Juice of 1 lemon

  • Freshly ground black pepper and salt

Instructions

  1. Soak the lentils for 4-6 hours if using dried

  2. Add olive oil to a frying pan or large saucepan and gently heat

  3. Add chopped leeks and garlic and gently saute for 3-4 minutes - (don't burn)

  4. Add dried spices and stir for a further minute

  5. Add leeks, carrots, sweet potato, celery, bay leaf and courgettes and stir well to cover with the spiced onion mix

  6. Add mushrooms and cook for a further 5 minutes

  7. Rinse lentils (if soaked) then add lentils and water to the pan and stir through

  8. Add tin of tomato soup, salt and pepper

  9. Simmer for 20-30 minutes stirring occasionally so it doesn't stick to the bottom. Add more water if necessary

  10. Once the stew is thick and vegetables are soft, stir through lemon juice and coriander

  11. Serve with a side of steamed broccoli and green beans for an extra fibre and nutrient boost.

Ingredients

  • 1/2 cup green or red lentils (dried) OR

  • 1 tin  cooked lentils

  • 1 bay leaf

  • 3 stalks celery

  • 3 carrots (finely chopped)

  • 2 medium leeks (sliced)

  • 1 sweet potato (chopped)

  • 4 courgettes (cut into chunks)

  • 200g white mushrooms halved

  • 3 cloves garlic (finely chopped)

  • 1 tin tomato soup

  • 1 tsp ground coriander

  • 1 tsp ground cumin

  • 1 tsp paprika

  • 3 tsp olive oil

  • 4 tbsp chopped fresh coriander

  • Half cup water (more if needed)

  • Juice of 1 lemon

  • Freshly ground black pepper and salt

Nutrition notes

This meal is a good source of plant based protein and high in fibre. It's rich in lycopene - a natural antioxidant found in bright red food such as tomatoes and watermelon. The lycopene content becomes easier for us to absorb when it's cooked with a healthy fat. Benefits: anti-cancer properties, skin and eye health, dna protection.

Vegetarian, gluten free, dairy free. Make it vegan by swapping tomato soup for tomato paste and adding extra water.