Warming meatless stew
This nutrient dense beauty is great for batch cooking and reheating during the busy week.
Ideal for a snack or a light meal.
It’s packed with phytonutrients, anti-inflammatory, gluten free, dairy free, vegan, high in fibre, cholesterol free and most importantly, it tastes delicious!
If you are pregnant or hoping to conceive, you will need more protein than this provides (if you have it as a main meal). Try snacking on unsalted nuts and seeds, or enjoy a chia pudding afterwards.
Contains (approximately): 12.2g protein, 9.3g fibre, 0 cholesterol.
Preparation time: 30 mins
Cook time: 45 mins
Total time: 1 hour 15 mins
Serves: 6 to 8
· 2 medium onions, chopped into 1cm pieces
· 3 medium carrots, sliced lengthwise and cut into 1cm pieces
· 3 ribs celery, cut into 1cm pieces
· 2 medium portabella mushrooms, cut into 1cm pieces
· 100g of rinsed & pre-soaked red or green lentils
· 1½ tablespoon finely chopped garlic (about 6 medium cloves)
· 5 cups water or vegetable stock (broth would be even better)
· 2 medium sweet potatoes, cut into 1cm chunks
· 3 tablespoons of tomato paste
· 1 tablespoon dried Italian herb seasoning
· 1 tablespoon paprika
· 2 teaspoons finely chopped fresh rosemary
· 1½ cups cooked peas (if frozen, rinse under warm water)
· ½ cup fresh parsley, chopped
1. Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onions, carrots, and celery, and and cook, stirring frequently, for about 8 minutes, adding water as needed.
2. Stir in the mushrooms and garlic, and continue to cook while stirring for 5 minutes more, adding water as needed.
3. Add the 5 cups of water, sweet potatoes, lentils, tomato paste, Italian seasoning, and paprika, and bring to a boil, uncovered. Reduce the heat to medium-low and stir in the rosemary. Cover and cook for 25 to 30 minutes, stirring occasionally, or until the carrots and sweet potatoes are very tender.
4. Add the peas and cook for 5 minutes more.
5. (optional step – if you prefer chunky stew, then omit this) Place 2 cups of the stew (broth and vegetables) into a blender, and blend just briefly. Stir the mixture back into the pot to thicken the stew. Stir in the parsley.
Peeling the potatoes: I leave the skin on my sweet potatoes, but you may peel them if you prefer.
Fresh rosemary: Fresh rosemary is wonderful in this stew, but if you only have dried, use ½ teaspoon.