Chunky Vegetable and Lentil Spanish Stew
This recipe is taken from " The Happy Pear". Huge fans of the Flynn brothers, making vegan food accessible and delicious and fun! This recipe is packed with plant protein from lentils, supporting muscle repair and is high in fibre, great for digestion and keeping you full.
Serves 6–8
Ingredients
- 3 tbsp olive oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 2 medium leeks, sliced
- 2 carrots, diced small
- 2 medium potatoes, diced small
- 1 parsnip, diced small
- 150 g dried green or brown lentils, rinsed
- 1 × 400 g tin chopped tomatoes
- 3 tbsp tamari or soy sauce
- 2 bay leaves
- ½ tsp smoked paprika
- 1.5–2 litres vegetable stock
- Handful spinach or kale, chopped
- Salt & black pepper
- Optional: handful of chopped parsley
Method
1. Sauté the base
Heat the olive oil in a large pot. Add the onion, garlic and leeks. Cook for 8–10 minutes until softened.
2. Add the chunky vegetables
Stir in the potatoes, carrots and parsnip. Season with salt and pepper.
Cover with a lid and let the vegetables steam in their own juices for
10 minutes over medium heat.
Stir occasionally and add a splash of water if the vegetables begin to stick.
3. Build the soup
Add the rinsed lentils, chopped tomatoes, tamari (or soy sauce), bay leaves, smoked paprika and
1.5 litres of vegetable stock.
Stir well and bring to a boil.
4. Simmer gently
Reduce the heat and simmer for 25 minutes, stirring occasionally, until the lentils and vegetables are tender and the soup is thick and hearty. Add extra stock if you prefer a thinner soup.
5. Finish
Stir in the spinach or kale during the last 2 minutes, it wilts almost instantly. Season with salt and black pepper. Add parsley if using.
6. Serve
Ladle into bowls. Serve with crusty bread or freeze in portions for busy days.
Approx 210 kcals per serving, naturally low in fat.
