Lentil stew with a sweet potato mash

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Red lentils are a storage cupboard staple in my onion. They are so versatile and be placed in almost anything. For us vegans lentils are protien heaven.

Health beniftis of Lentils:

  • Lentils help to reduce blood cholesterol – this is due to it being high in fibre
  • Good source of protien
  • Healthy way to increase energy if you are on a low carb diet
  • Stabilises Blood sugar levels if you suffer from diabetes type 2 – (diet induced diabetes)

 

Ingrdienats

  • 100g Lentils
  • 50g of green peas
  • 1 red onion
  • 1 celery stick
  • 2 garlic cloves
  • 2 medium sweetpotaos
  • 1 spring of chopped parsely
  • Chopped tomatoes – 3 large
  • Juice of a lime
  • 5 liters of boiling water
  • 1 tsp tomato puree

Spices

  • Cumin
  • Paprika
  • Pinch of salt
  • Black pepper

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Method:

Cook the lentils in 1 liter of boiling water till they have fully soften

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On a medium heat, with rapeseed oil pan fry the onion and celery for 2 minutes

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Add the chopped tomatoes, garlic, cumin, paprika, peas, black pepper and salt. Reduce the heat at this point and cook for 5 minutes. After Add 500ml of boiling water, 1 tsp of tomato pure an green peas. Leave to cook on a low heat for 10 minutes.

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Steam cook  the sweet potatoes at this stage. Once softened, mash and add chopped parsley , 1 juice of lime and mix.

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Add the cooked lentils into the stew and mix well.

Serve hot.

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Nutritional

  • Low in fat and saturated fats
  • Low calorific
  • 6g of protien

 

nutritional

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