Simple, Satisfying Lentil & Vegetable Stew

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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

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