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Woman eating healthy food from a bowl
A white bowl filled with lentil and veg stew

Lentil and vegetable stew

This is similar to lentil and tomato soup but is thicker and doesn’t need blending. It’s a nutritious, tasty and filling dinner that freezes well if you have leftovers. We've recommended sachet rice because it's so quick to cook; but you can use normal rice if you prefer. A portion of this in the freezer with a sachet of rice in the cupboard is fantastic for days when energy low or time is tight.

Dinner
Easy
Vegetables
Skill Level Easy
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Woman eating healthy food from a bowl

Ingredients list:

 

Serves 4
  • 1 red or white onion
  • 1 large carrot
  • 1 medium parsnip
  • 2 cloves garlic
  • 400 g tin chopped tomatoes
  • 150 g red split lentils
  • 1 tbsp mixed herbs or dried Italian herbs
  • 4 blocks frozen spinach
  • 1 teaspoon marmite
  • Salt and pepper to taste
  • 500 g wholegrain brown rice (2 x 250g sachets) or 2 cups
Metric - US Imperial

Instructions:

  1. Peel and finely chop the onion. Peel and dice the carrot and parsnip. Peel and finely chop the garlic. Place the spinach in a bowl to defrost. 
  2. Heat 2 tablespoons of water in the base of a large pan. Add the onion, carrot and parsnip. Sauté for 5 minutes until the onion starts to soften. 
  3. Add the garlic and cook for another 2 minutes. Stir in the chopped tomatoes, red lentils and mixed or Italian herbs. Stir well to combine.  
  4. Fill the emptied tomato tin with hot water and pour into the pan. Bring the stew to a gentle boil. Add the marmite and stir well to combine. 
  5. Reduce the heat, pop on the lid and simmer for 20 minutes until the lentils and vegetables are cooked. 
  6. Add the spinach to the pan and simmer for another 5 minutes. Season to taste with salt and pepper.  
  7. Heat the sachets of rice in the microwave or saucepan as per instructions. Distribute the rice between bowls and serve with the stew on top.  
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