This simple yet delicious Lentil & Vegetable Stew, is a nutrient packed high-fibre meal designed to boost digestive health, as well as offering a wide variety of additional health benefits. Simple can certainly be powerful.
Full of rich flavours and nutrient-dense ingredients, each spoonful delivers an inviting warmth and an abundance of health benefits. This hearty stew is as comforting as it is nutritious, with a medley of lentils and fresh vegetables, each ingredient purposefully chosen to create a dish where flavour and function meet.
Ingredients:
- 200g dried green or brown lentils, rinsed
- 1 litre vegetable stock
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 carrots, peeled and chopped
- 2 celery sticks, chopped
- 3 cloves garlic, minced
- 1 tin (400g) chopped tomatoes
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- Salt and pepper to taste
- Fresh parsley, chopped for garnish
Instructions:
- In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions, carrots, and celery. Cook until the vegetables are softened.
- Stir in 3 cloves of minced garlic, 2 teaspoons of ground cumin, and 1 teaspoon of ground coriander. Cook for another minute until fragrant.
- Add 200g of rinsed lentils and the 400g tin of chopped tomatoes to the pot. Stir to combine.
- Add 1 litre of vegetable stock. Bring the mixture to a boil.
- Reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes, until the lentils are tender. Check the seasoning and add salt and pepper to taste.
- Ladle the stew into bowls and garnish with freshly chopped parsley.
Nutritional and Health Benefits:
High in Fibre:
- Lentils are rich in dietary fibre, promoting digestive health by preventing constipation and supporting a healthy gut microbiome. Source
Rich in Protein:
- Lentils provide a substantial amount of protein, essential for muscle repair, growth, and overall bodily functions. Source
Antioxidant Rich:
- Vegetables like tomatoes offer antioxidants, supporting cellular health and reducing the risk of chronic diseases. Source
Supports Gut Health:
- The combination of lentils and vegetables contributes to a diverse and healthy gut microbiota, promoting optimal digestive function. Source
Reduces Bloating:
- Rich in fibre and essential nutrients, this stew can alleviate bloating and promote regular bowel movements. Source
Immune Support:
- The vitamins and minerals from the variety of vegetables enhance immune system functioning. Source
Cardiovascular Health:
- The fibre and antioxidants in the stew contribute to reduced cholesterol levels and enhanced cardiovascular health. Source
