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Lentil and Kale Stew

Lentil and Kale Stew
Dinner, Soup

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SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
25 minutes

Ingredients

  • 2 tsp olive oil (or vegetable oil)
  • 1 medium brown onion, finely chopped
  • 1 large carrot, diced
  • 2 garlic cloves, peeled and grated
  • ½ tsp ground turmeric
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp chilli flakes (optional)
  • cups dried whole green lentils
  • 400 g can no added salt diced tomatoes
  • 3 cups salt reduced vegetable stock
  • 3 cups water
  • 1 bunch kale, stems removed and leaves roughly chopped
  • Juice from 1 lemon (around 3 tbs)
  • ½ tsp ground black pepper
  • 2 tbsp pesto, divided
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Method

  • Heat the oil in a large saucepan. Add the onion and carrot. Cook, stirring, until the onion has softened. Add the garlic, turmeric, cumin, coriander, and chilli flakes (if using). Cook, stirring, for 1 minute or until the spices smell fragrant
  • Add the lentils, canned tomato, vegetable stock and water to the saucepan and stir well. Bring the mixture to the boil, then reduce the heat to low and simmer gently for 20-25 minutes or until the lentils are about 90% tender
  • Add the kale, lemon juice and pepper and stir well. Cook until the kale is just wilted
  • Serve with ½ tablespoon of pesto swirled through each bowl of stew

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.


Nutritional information (per serve)

Calories: 340.7kcal | Carbohydrates: 43.3g | Protein: 22.5g | Fat: 4.6g | Saturated Fat: 1.5g | Sodium: 560mg | Potassium: 966mg | Fiber: 17g | Sugar: 11.6g
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