Lentil and Potato Stew Recipe

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Lentil and Potato Stew Recipe

(Low Fat Recipe)

Ingredients:  Serves 6

850 ml vegetable stock

225 g red lentils, cleaned of grit and rinsed

1 medium onion, peeled and chopped

2 cloves garlic, peeled and finely chopped

2 sticks celery, trimmed and sliced

4 carrots, peeled and cut into fingers

800 g tinned chopped tomatoes

1 level teaspoon chopped fresh rosemary, or level teaspoon dried rosemary

1 tablespoon olive oil

16 button onions, peeled

450 g potatoes, peeled and cut into cubes

Freshly ground black pepper

115 g button mushrooms, wiped and halved

1 level tablespoon chopped fresh parsley



Put the stock, lentils, chopped onion, garlic, celery, carrots, tomatoes and rosemary into a large saucepan.  Bring to the boil and skim off any scum.  Cover and simmer for 35 minutes.  Meanwhile, heat the oil in a frying pan and brown the button onions in it over a moderate heat for 5 minutes, shaking the pan frequently.  Mix the button onions and the potatoes into the lentils and vegetables, cover and simmer for a further 15 - 20 minutes, until the lentils and potatoes are tender.  Season with pepper and stir in the mushrooms for the last 5 minutes of cooking.  Sprinkle with the parsley and serve.  Serve wholemeal rolls and a crisp salad of grated celeriac or of lettuce and cucumber with this savory stew.


Note:  To peel the button onions, blanch them in a pan of boiling water for 3 minutes, then cool slightly.  Gently remove the skins, leaving the root end intact so that the onions remain whole.  Whole button onions add a hint of sweetness to this warming winter stew, thickened and colored by the lentils which absorb its hearty flavor as they swell.


Nutrient Value Per Serving:

250 calories

4 g total fat (1 g saturated fat)

44 g carbohydrates

5 g fiber

90 mg sodium


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