Tuesday, 18 October 2016

Vegetable & Lentil Stew with Mash & Greens


'Tis the season for delicious stews and comfort food isn't it? I enjoy a good stew at any time of year if I'm honest, but there's nothing nicer than having a tasty moreish winter stew in the cold nights to warm you through.
This vegetable  stew is absolutely delicious, add in the green infused mash and you have comfort food at it's absolute finest.
And yes vegetables, lentils and chickpeas, super healthy but are also absolutely delicious, I promise you won't be disappointed with this super tasty dish. You're tummy will be full and very happy.
Another couple of excellent points with this meal:

  • You will find most of the items are store cupboard or things you may already have to hand.
  • The cost per mouth fed is super low. A big pot like this would feed 5 comfortably i'd say.
  • Its a one pot stew.. no need for lots of washing up. Another pan for your potato mash, and you're done!
  • It is Gluten/Wheat free, Dairy Free, Low fat, Vegan and full of great vegetables packed with vitamins and goodness. It would also be free on Slimming World ( I know this from doing S/W in the past.. your milk may have to come out of your daily allowance, or of course omit it)


Ingredients:


For the Root Veg Stew

2 medium Carrots
1 Medium to large Parsnip
Half a swede if you have it
1 Leek
1 White onion
3 Large Garlic Cloves
150grams of Frozen Peas
1 Tin of chickpeas, drained and rinsed
1 Tin of Green Lentils, drained and rinsed
1.2 Litre of Vegetable stock
12 Sprigs of Thyme (little leaves removed)
2 Bay Leaves
3 generous tablespoons of Tamari (Or regular Soy Sauce if you're not Gluten free)
Glug of Olive Oil

For The Mash


1Kg of white potatoes
150ml Soya milk
Table spoon of Dairy free margarine
100 grams (or two good handfuls) of Spinach
2 Spring Onions
2 Teaspoons of Cumin
Salt & Pepper

Method:
  • Heat a glug of oil in your pan on a medium heat
  • Whilst the oil warms chop your onion and crush your garlic
  • Add your onion first and let this cook through for 5 minutes before adding your garlic, stiring and making sure they don't burn or stick.
  • Chop your root veg: Carrots, Parsnip and swede in to small pieces and add to your pan, stirring it together, cook through for 5 minutes
  • Chop your leek all the way to the top and add to the pan
  • Add your bay leaves and thyme leaves. As well as the leaves you can leave a spring in the pan to infuse, but remember to take this out at the end to avoid a twiggy mouthful.
  • Add your chickpeas and lentils
  • Add your hot 1.1 ltre of stock and bring to the boil
  • Add you frozen peas
  • Then add your Tamari (or Soy sauce if you're not Gluten free)
  • Leave to simmer for 30 minutes
Whilst this is now bubbling away you can get cracking on your mash

  • Peel and chop your potatoes, place them in cold water with a pinch of salt and bring to the boil
  • Turn down to a vigorous simmer and let them cook till soft
  • Chop your Spring onions in to rounds, including  the green
  • Once  the potatoes are done, drain and return to the pan. Add in your Milk ( I use soya, but feel free to use whatever milk you prefer) and margarine, mix thoroughly and mash till your potatoes are smooth
  • Mix in your spring onions and spinach and cumin. The spinach will start to wilt with the heat of the mash.
  • Season as you require

Once the vegetables in your stew are soft you're ready to assemble a lovely bed of mash topped with your delicious stew!
My husband loves a side of crunchy bread with this to soak the juices up. I'm happy with an extra serving of mash ;)

Dig in and Enjoy!




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3 comments

  1. That's a great recipe! I might try it out sometime.

    ReplyDelete
  2. Mmmmm, looks delicious. I ate brusselsprouts with mash together with pork!

    ReplyDelete

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