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Curried vegetable stew

Serves 4

Prep Time 10 min

Cooking Time 30 min

Ingredients

  • Cooking oil spray
  • 1 onion, finely chopped
  • 4 carrots, chopped
  • 1tbsp mild curry powder
  • ½ x 400g tin brown lentils in water, drained
  • 500ml hot reduced-salt vegetable stock
  • 400g tin kidney beans in water, rinsed and drained
  • 400g tin chickpeas in water, drained
  • 75g sultanas
  • Zest 1 lemon
  • 250g couscous
  • 4tbsp reduced-fat soured cream, to serve
  • Chopped fresh parsley, to garnish

Method

  1. Spray a heavy-based, flameproof casserole dish with oil, then set over a medium-high heat. Fry the onion and carrots until slightly softened, then stir in the curry powder and cook for 1 min.
  2. Add the lentils, stock, kidney beans, chickpeas, sultanas and lemon zest to the dish and stir well. Simmer for 20–25 min until the vegetables are tender.
  3. Meanwhile, prepare the couscous according to the pack instructions. Divide the stew among 4 bowls, then top with the soured cream and a sprinkling of parsley and ground black pepper.Serve with the couscous.

Nutrition per serving

Read more on how we calculate nutrition.
525 21.6g 6.2g 2.4g 16.8g 25.5g 1g 169mg 97g 5.3mg

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