A hearty and comforting stew that meat-eaters, vegetarians and vegans will love. Low on calories too. As with any stew, it tastes even better on day two.
VEGETABLE & LENTIL STEW
A hearty stew is the perfect, comforting meal on a cold day and this vegetable and lentil stew.
Carrots, butternut squash, mushrooms and peas are cooked with meat-free (soya) mince and puy lentils in a rich gravy.
EATING ORGANIC
They sent me some groceries and a challenge to create a dish using them.
The weather has been a bit dreich here, so I decided to make a comforting and filling stew.
From their organic range I used chestnut mushrooms, frozen peas and carrots.
LOW CALORIE STEW
There is enough stew for up to 8 servings and 242 calories a serving.
We ate it with mashed potatoes and peas, two days in a row, as it was so good and popped some in the freezer for the wee boy's lunches with his childminder.
COUNTING CALORIES
If you were eating the stew on a fast day, you could serve it with:
Frozen Peas (50g) + 1 steamed carrot = 30 + 25 + 242 = 297 calories
Oatcakes x 2 (it's very Scottish to serve oatcakes with stew) = 92 + 242 = 334 calories
Kingsmill Wholemeal Bread (1 medium slice) = 96 + 242 = 338 calories
Quinoa (40g dried) = 147 + 242 = 389 calories
Couscous (50g dried) = 158 + 242 = 400 calories
Baked Potato (medium) = 161 + 242 = 403 calories
......... and the bonus is, the rest of the family are happy too (the boy loved it), plus there are leftovers to eat the next day and some to freeze for future fast days.
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Vegetable and Lentil Stew
A hearty and comforting stew that meat-eaters, vegetarians and vegans will love. Love on calories too.
As with any stew, it tastes even better on day two.
Ingredients
- 1 tsp olive oil
- 1 onion, finely chopped
- 3 large carrots, chopped
- ½ butternut squash, chopped
- 8 chestnut mushrooms, chopped
- 150g puy or French lentils
- 100g frozen peas
- 250g frozen soya mince (vegetarian mince)
- 1 glass red wine
- 2 pints vegetable stock (4 stock cubes)
- 4 tbsp tomato puree
- 4 tbsp wholegrain mustard
- a good grinding of salt & black pepper
Instructions
1. In a large pan, saute the onion with the olive oil, until soft. As you are using so little olive oil you may need to add a splash of water to prevent sticking.2. Add the carrots and butternut squash and cook gently for 5 minutes.3. Add the mushrooms and cook for another few minutes.4. Add the lentils, soya mince and red wine and stir well to combine. 5. Add the stock, tomato puree and mustard. Give a good stir and bring to the boil. Reduce to a simmer, cover with a lid and leave to cook for between 45 minutes and an hour. Stirring occasionally. Add the peas at the last minute.The stew should be nicely thickened and flavourful.6. Season and serve.
Details
Total time: Yield: Serves 6-8
Disclosure: Sainsburys sent me some of their So Organic range try. I was not required to write a positive review. The opinions I have expressed are my own.
On a non diet day it'd be scrumptious with some herby dumplings!! I love Butternut Squash but only ever roast it. Will def have a go at this x YUMMEH!
ReplyDeleteOh that is such a good idea Rachel. I must try it with dumplings!
DeleteLooks hearty and delicious, just what we need this winter!
ReplyDeleteDefinitely and this Summer too, that seems to have moved into Autumn surprisingly early.
Deletenow THAT is a stunning stew!... i'm loving how rich and warming it looks, what a beauty. And fab that it's diet friendly too!
ReplyDeleteIt was delish Dom, I am sure the viking would love it :)
DeleteWhat a great stew!!!
ReplyDeletethanks for sharing!
Have a nice week
Thanks Manu :)
DeleteLovely stew :-) ! I was beginning to despair that none of the low cal recipe would inspire me(I'm not that into salad and I'd rather skip lunch than have soup... don't know what it is about them)
ReplyDeleteI bet you have some fabulous salads as well Alex, being Italian, but maybe not low cal.
DeleteThis looks like a lovely dish..and healthy too! I'm loving the colours of the veggies. Perfect for colder nights!
ReplyDeleteThanks Brittany, it was a great dish. One to make you sigh and smile :)
DeleteJacqueline, this looks great. I have been talking to a friend about 5:2. Maybe I really do need to give it a go, because something has got to give (at least just a little).
ReplyDeleteMe too Sylvie and I indulged so much this weekend at the bloggers conference, that I didn't lose a thing last week :(
DeleteThis is a hearty beginning to the cooler weather that is inevitable.
ReplyDeleteThe cooler weather is hear already Val. Cooper is in his vests, long sleeved tops, long trousers, boots and body warmers already. Shorts and sandals a couple of weeks ago :(
DeleteMmmmmmmm, this one will need to be bookmarked me thinks ;0)
ReplyDeleteYum-o
Glad you think so Chele. My tummy is rumbling just looking at it. Unfortunately it is finished.
DeleteA LOVELY organic and 5:2 recipe Jac! I also had an organic box and loved creating my recipes, your stew looks FABULOUS! KAren
ReplyDeleteThanks Karen, it was super tasty :)
DeleteWe used to crumble oatcakes in our mince when I was a child. I rarely serve it now, but I like the look of your veggie version, one to bookmark.
ReplyDeleteI've never heard of that Janice, you will have to post it :)
DeleteThis looks like a very nice stew for the fall.
ReplyDeleteIt is and very tasty too :)
DeleteProper heartwarming food - great to know you can eat so well on the "fast" days (I've been finding them difficult over the past week or so).
ReplyDeleteI have been ok with it. It is getting easier.
DeleteOhh this is so up my alley! wonderful recipe - I've been trying to eat meatless for a while and this is so perfect and full of flavor!
ReplyDeleteMary x
Great, I hope you enjoy it Mary :)
DeleteHi- this looks great! Going to try it tonight.
ReplyDeleteYou are going to love it Ballal :)
DeleteThis looks really yummy! I loved the simple spicy tomato lentil soup recipe you provided - thank you so much!
ReplyDeleteSoup is great on a diet. So filling :)
DeleteI love the term "dreich" - that is the weather here as well :)
ReplyDeleteUnfortunately, dreich describes the weather here way too often :(
DeleteDelicious veg stew, perfect for the beginning of the autumn. My husband does not like stews and blends it. I love to eat stews, it's a question of flavour and texture. Nice.
ReplyDeleteI agree with you Rita, it is a question of textures and flavours. Men!!! Honestly :)
DeleteI love lentils and with Autumn beginning, (already waking up to darker mornings!) this sounds perfect! Can't believe it has so few calories, what a bonus!
ReplyDeleteIt is lovely and hearty and veggies usually mean fewer calories as long as you stay away from creamy or cheesy sauces. I feel sad that Autumn is here already.
DeleteDelicious recipe. I can't see why it needs the soy mince/pretend meat. I think I'd add some of the delicious demi sec cocos beans that are around at the moment down here. Glad to have found the site.
ReplyDeleteHi Stowell, the soya mince is a personal option. I like having lots of textures and it bulks the dish out nicely, but if you are not keen on it, then leave it out. The lentils stand well enough in the dish :)
Deletehow about tofu? Not something I use much but this could be the time to try it? not sure of calories mind you...
DeleteYou could try tofu, there are certainly enough flavours in the dish, to add tofu and there are only 57 calories in an 81g block.
DeleteLove the sound of this Jac. The more recipes you post for the 5:2 diet, the more I really want to try it! This one will be perfect for fast days when it's really cold and miserable and you need warming up. It's sad that autumn is here already and we haven't had any summer though.
ReplyDeleteIt is sad isn't it, even though Autumn can be lovely, it is the letting go of Summer that is hard.
DeleteHi Jacqui - quick question pls - are u using dried or pre cooked (the ones in the pouch) puy lentils - have found both. Am two day fasting this mon and tues and this stew is what is going to c me thru! Looking forward to it! Tks for the blog - am v much enjoying it and u keeping me inspired! Izzy
ReplyDeleteDried lentils, although the pre-cooked ones are handy to have in the cupboard. Hope you enjoy your stew :)
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ReplyDeleteHi jacqueline,would love to try this on a fast day, can you tell me what size serving to have to meet the rite amount of calories?
ReplyDeleteI made the batch and divided it into 6 to make a serving size. It is quite a generous bowful.
DeleteI have just posted on your other thread. I love the look of this stew. I will try it next Mon. Thanks again Jacqueline
ReplyDeleteThat's ok, hope you enjoy it :)
DeleteThis looks so good, I love lentils and love the addition of the glass of wine! Will be trying this soon!
ReplyDeleteIt is good and such a satisfying dish :)
DeleteI have used your recipe for Vegetable and lentil stew and I love it. Thanks so much for putting it on your web site. Have been doing 5:2 for the past 6 weeks and have lost 6 kilos! Will keep going until I feel that I have reached my goal. Another 6 kilos maybe enough. Love your web site and keep looking at it for new food ideas as I am vegetarian. Keep up the good work.
ReplyDeleteCyndy
Thanks for the kind words Cyndy. I am so glad you are enjoying my recipes. It is always fabulous to hear if someone has made on of my recipes and enjoyed it. Well done on your progress too.
DeleteHi Made the stew last night to start my diet. It was gorgeous! have more for todaay, and my yong 14 year old nephew was desperate to try some - it smelt as good as it tasted. Can't wait for dinner tonight. Thank you for this recipe, and so low in calories.
ReplyDeleteIt will taste even better today as these things do. I am so glad you enjoyed it and thank you for taking the time to stop by and tell me. Good luck with the 5:2.
DeleteHi, Love your recipes, I notice that in many of your recipes you break down the calorie content but nor with this one. What is the calorie content of the Sainsbury soya mince?
ReplyDeleteA 1/4 of a pack of Sainsbury's Soy mince is 146kCal. I use Tesco Vegetarian Mince, it is 185kcal for 1/4 bag.
DeleteLooks fantastic - I have it simmering on the hob as I type! One question - when do you add the peas? Can't see them in the recipe... I've chosen to add them at the end of cooking so they'll still be sweet and whole.
ReplyDeleteWhoops, sorry about that and you are quite right, they only need seconds to thaw. I shall go add that now. Thanks for letting me know and I hope you love the stew as much as we do :)
DeleteLovely recipe, but there does seem to be a lot of mustard - 4 tbs was a whole (smallish) jar and it's very "mustardy".
ReplyDeleteDid you use wholegrain? Other mustards can be a bit overpowering. I use Colmans Wholegrain Mustard. Also I use a baking tbsp measure as I find an actual cutlery tbsp can give wildly differing results. I do like the flavour there, but it shouldn't overpower as it's such a big potful. I would use less next time.
DeleteSounds like a tasty recipe but like most of posted recipes its for a lot of people, in this case 8. When you are alone on the 5:2 diet its almost impossible to scale down a recipe especially when you don't have a large freezer to hold all the extras.
ReplyDeleteI know what you mean, I do tend to make big portions we eat over a couple of days. I don't have a big freezer either and end up giving some to friends. This is the kind of recipe where you can use the ingredients but quantities don't matter so much. It'a tgrow it in kind of recipe. Taste as you go and add a little stock at a time until you see how much in needs. Leftover lentils would be good in A salad or in a cheesey wrap. The bag od soya mince can get a clip on it and bunged back in the freezer.
DeleteSorry, bad phone typing there.
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