Lentil & kale stew

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(1)
Main Meals (Dinners)
4 peopleServes
4
Cook   45 min
  • Olive oil, extra virgin, 2 teaspoon(s), or vegetable oil
  • Brown onion, 1 medium, finely chopped
  • Carrot, 1 large carrot(s), diced
  • Garlic, 2 clove(s), peeled & grated
  • Ground turmeric, ½ teaspoon(s)
  • Ground cumin, ½ teaspoon(s)
  • Ground coriander, ½ teaspoon(s)
  • Chilli flakes, ½ teaspoon(s), (optional)
  • Green lentils, dried, 1½ cup(s), uncooked
  • Diced tomatoes, canned, salt reduced, 1 x 400g can(s)
  • Vegetable liquid stock, low sodium, 3 cup(s)
  • Kale, raw, 1 bunch(es), stems removed & leaves roughly chopped
  • Lemon, 1 lemon(s), juiced (approx 3 tablespoons)
  • Pepper, any type, ground, ½ teaspoon(s)

Method

Heat oil in a large saucepan. Add the onion and carrot. Cook, stirring, until the onion has softened. Add the garlic, turmeric, cumin, coriander, and chilli flakes (if using). Cook, stirring, for 1 minute or until the spices smell fragrant.

Add the lentils, canned tomato, vegetable stock and 3 cups of water to the saucepan and stir well. Bring the mixture to a boil, then reduce the heat to low and simmer gently for 20 to 25 minutes or until the lentils are about 90% tender.

Add the kale, lemon juice and pepper and stir well. Cook until the kale is just wilted.

Serve with 1/2 tablespoon of pesto swirled through each bowl of stew.

TIP: If you prefer less spice, omit the chilli powder . 

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.4
Bread & Cereals0
Vegetables3.4
Fruit0
Dairy0
Healthy Fats & Oils0.5
Indulgences0
Calories346
Protein22.4 g
Total fat3.7 g
- Saturated fat0.6 g
Total carbohydrates43.8 g
- Total sugars13.4 g
Fibre16.4 g
Sodium492 mg

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