Healthy and Hearty 'Pantry' Stew

Healthy and Hearty  ‘Pantry’ stew

This is an easy and healthy soup-like stew that only requires simple ingredients from your pantry and fridge. Despite the fact that there is no meat, this ‘stew’ is full of protein and healthy veg and is a one pot wonder meal that will feed you (and many others) easily.

INGREDIENTS:

-        3 tbsp Olive Oil

-        1-2 Onions – diced

-        2 stalks Celery – diced

-        2 Carrots – diced

-        3-4 Garlic cloves – finely chopped

-        2-3 tbsp Curry Powder (mild, medium or hot – the choice is yours)

-        4 cups chicken or veg stock

-        1 cup water

-        1 x can Diced Tomatoes

-        1x canned Beans of your choice (Chickpeas, Black beans, Kidney Beans etc)

-        1x cup red Lentils (or other Lentils you have on hand)

-        1x cup brown rice (or other rice you have on hand)

-        1-2  good handfuls of either fresh or frozen spinach and/or Kale

-        Salt and Pepper to taste

-        Parsley or cilantro to garnish

METHOD:

-        Using a large 6-8ltre pot turn heat on medium and add Olive oil

-        Once heated, add diced onion, celery and carrots. Stir to coat with oil. No need to stir constantly but keep an eye and stir occasionally and cook for 5-7min. Do not brown!

-        Once veg is looking somewhat translucent add garlic and stir to combine.

-        Cook with occasional stirring for another 3-5min

-        Add Curry Powder – stir to combine.

-        Cook with occasional stirring for another 4-5min

-        Add Chicken/Veg Stock and water (*this might seem like a lot of liquid but the lentils and rice will absorb a great deal so trust me – it’s ok)

-        Add diced tomatoes (again….don’t fret about the liquid)

-        Add Lentils and rice

-        Cook on Med-Low heat for 40min partially covered until rice and lentils are cooked.

-        Add spinach or kale once complete and stir to combine. Cover with Lid. They will only take a few minutes to cook and will simply cook off of the heat of the ‘stew’ even though heat is off.

-        Taste and add salt and pepper to taste

-        Serve with chopped parsley or cilantro to garnish

-        Serves 8-10

·       If it appears too watery… turn up the heat and remove lid until desired consistency.

·       If too thick – add some water and allow to heat through.

You can freeze any portions for later if desired.