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Lentil and ginger stew

Lentil and ginger stew

Serves: 
4
Time to make: 
35 mins
Total cost: 
$11.52 / $2.88 per serve
(at time of publication)
Health information: 
Dairy-free
High fibre
High iron
Low sodium
Vegetarian
Gluten-free

Instructions

Instructions and steps: 

Step 1 Cook rice following packet directions. Meanwhile, heat oil in a large pan. Add onion and carrots and cook for 10 minutes to soften slightly. Add ginger and lentils. Cook for 1-2 minutes then add stock and coconut milk. Cover and bring to the boil.

Step 2 Remove half the mixture and use a stick blender or food processor to blend. Return blended mixture to pan then stir in spinach. Divide among four bowls and scatter over almonds and coriander. Serve.

Variations

  • Add crushed garlic to the pan with the ginger.
  • Replace coconut milk with the same quantity of trim milk and add an extra spoonful of sliced almonds.

Serving suggestions

Rice

About this Recipe

Recipe by: 
Photography: Joanna Wickham
First Published: 
July 2008

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Full ingredient list: 
  • 1 1/2 cups brown rice
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, finely chopped
  • 1 teaspoon grated fresh ginger
  • 2 x 400g cans lentils, drained, rinsed
  • 2 cups salt-reduced vegetable stock*
  • 1 cup light coconut milk
  • large handful baby spinach
  • 1 tablespoon sliced almonds
  • 2 tablespoons chopped fresh coriander
  • *NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.

Nutritional information (per serve)

Energy: 
2530kJ
Calories: 
605cal
Protein: 
23g
Fat: 
17g
- saturated: 
8g
Carbohydrates: 
90g
- sugars: 
7g
Dietary Fibre: 
8g
Sodium: 
460mg
Calcium: 
80mg
Iron: 
6mg

Nutrition information is given per serve
*NS: not specified