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Vegetable and Lentil Stew

Vegetable and Lentil Stew

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15 mins + 45 mins
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Serves 4
Vegetarian Vegetarian
 Dairy Free Dairy Free
 Vegan Vegan
 Low Sugar Low Sugar
 Gluten Free Gluten Free

Ingredients

  • 1 Tbsp olive oil
  • 2 small leeks, trimmed, washed, sliced
  • 2 parsnips, chopped
  • 2 celery stalks, trimmed, chopped
  • 2 carrots, chopped
  • 2 garlic cloves, crushed
  • 1 1/4 tsp ground cumin
  • 1 1/4 tsp ground coriander
  • 3 cups vegetable stock
  • 400g can diced tomatoes
  • 1 cup lentils, rinsed, drained
  • 1 lime, juice, plus wedges
  • Steamed rice, to serve

Method

1. Preheat oven to moderate, 180°C.

2. Heat oil in large. Sauté leek, parsnip, celery, carrot and garlic for 4-5 minutes, until tender. Add spices and cook for 1 minute, until fragrant.

3. Stir in vegetable stock, tomatoes and red lentils. Bring to boil. Transfer to an oven-proof casserole dish.

4. Bake, covered, for 20 minutes. Uncover and bake a further 10-15 minutes, until lentils are tender. Stir in lime juice.

5. Serve with rice and coriander.

Tip:

Check stock for gluten free option. Adapt recipe by using other vegetables of your choice.

PER SERVE

• Energy 1297Kj • Protein 17g • Total Fat 5g • Saturated Fat 1g • Carbohydrates 41g • Sugars 14g • Sodium 749mg

Dietary and nutritional info supplied by NZ Nutrition Foundation.

MEAL INGREDIENTS

Qty Price
Countdown Olive Oil Extra Virgin $11.50 ea
$11.50 ea
Fresh Produce Leeks $1.89 ea
$1.89 ea
Fresh Produce Parsnip Nz $5.50 kg
$5.50 kg
Fresh Produce Celery Whole Bunch $3.99 ea
$3.99 ea
Fresh Produce Carrots $2.00 kg
$2.00 kg
Fresh Produce Garlic Nz $26.99 kg
$26.99 kg
Countdown Herbs Cumin Ground $2.00 ea
$2.00 ea
Mrs Rogers Eco Pack Spice Ground Coriander $2.30 ea
$2.30 ea
Continental Super Stock Vegetable Stock $4.00 ea
$4.00 ea
Countdown Tomatoes Diced Italian $0.90 ea
$0.90 ea
Select Lentils No Added Salt $1.20 ea
$1.20 ea
Countdown Long Grain Rice Microwave $1.80 ea
$1.80 ea
Fresh Produce Limes
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