Simple, Satisfying Lentil & Vegetable Stew

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