This root vegetable, artichoke, mushroom, and puy lentil stew is a great, inexpensive, low calorie, and high fibre meal that is nutrient dense, and warming for winter. Lentils are protein and fibre rich, with good levels of B vitamins, iron, and zinc. Lentils are a great medium to house many varieties of vegetables, and are easy to prepare.
Ingredients 250g puy lentils (soak overnight, and then discard water)* 2 small onions, sliced 1 leek, sliced 4 celery stalks, sliced 4 carrots, peeled and sliced 2 parsnips, peeled and sliced 2 large handfuls of button mushrooms, washed, cut into halves 2x 175g jar of artichoke hearts 2 tsp of mixed dried herbs 2 tsp of vegetable stock cubes Water, to cover 2 large spoonfuls of tomato pasteIngredients to serve Handful of Baby spinach leaves 1 Tbsp of chopped Parsley A dollop of natural pot-set yoghurt A few black olives
Method 1. Prepare and place all ingredients (except to tomato paste, and serving ingredients) into a large heavy based frying pan with a lid. 2. Bring to the boil, then simmer for 25 minutes 3. Add the tomato paste ,and stir through 4. Serve in a bowl and stir through the baby spinach (to wilt) 5. Add the chopped parsley, olives, and dollop of natural yoghurt
This stew can last in the fridge for up to 3 days. Heat and serve for lunch or dinner.
* Make sure you pre-soak the lentils to reduce the amount of phytates (which may reduce the bioavailability of nutrients).
For non-vegetarian family members, pan-fried chorizo sausage can be added as a tasty accompaniment, however, is not recommended when on a weight loss program.