Lentil and ginger stew
Serves:
4
Time to make:
35 mins
Total cost:
$11.52 / $2.88 per serve
(at time of publication)
(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
Photography: Joanna Wickham
First Published:
July 2008
Rating:
No votes yet
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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
