Nutrient-Dense puy lentil and vegetable coconut stew
- 150g brown rice
- 1 medium shallot, finely chopped
- 2 fat garlic cloves, finely minced
- 70g puy lentils
- 1 tsp lemongrass paste (this one is oil-free)
- 1 tsp tamarind paste
- 2 tbsp tomato paste
- 150g baby chestnut mushrooms, halved
- 1 tsp porcini mushroom powder
- ½ inch fresh ginger, finely chopped
- ½ large red chilli
- ½ vegetable stock cube
- 150g broccoli
- 1 small carrot, sliced then quartered
- 50g peas
- 4 tbsp coconut milk (I use Alpro Coconut cuisine)
- 2 tablespoons chopped coriander, to serve
- Start by cooking the rice according to the pack instructions then set aside.
- Rinse the lentils thoroughly in cool running water then put them in a medium saucepan with around 200ml of water. Bring the lentils to the boil then cook them on a simmer for around 10 minutes or until they’re cooked. Drain any excess water then set them aside, but keep them warm
- Add a small splash of water (or coconut oil if you prefer) to a medium saucepan and set over a medium heat. Add the shallots, garlic and ginger and cook for 2-3 minutes until soft and fragrant. Add the lemongrass, tamarind, and tomato pastes, and the mushroom powder, chilli and mushrooms. Cook for around 7 minutes on a low heat, stirring frequently and adding small splashes of water if needed.
- Add the lentils, broccoli, peas and coconut milk to the pan. Stir well then turn the heat down to a simmer and cook for 3 minutes or until the broccoli and peas are cooked.
- Serve the stew over rice and sprinkle with chopped coriander.
This meal is very low in fat but very rich in fibre, protein and iron. If you get too gassy eating this, you can leave out the rice and eat the lentils and vegetable stew on its own or with cauliflower rice. The body finds it easier to digest legumes when they’re eaten with non-starchy vegetables. You can always eat the rice after you’ve eaten the lentils and vegetables.
- Category: Lunch/Dinner