Kale and lentil stew

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Kale and lentil stew with chicken on top

A tasty and hearty stew packed with vitamin-rich vegetables

1 hour 10 minutes

Serves 2

Daria Crepostnaia

Recipe by: Daria Crepostnaia | Nutritionist

Kale is a popular health food but, other than blending it in smoothies, what do you do with it? This dish is simple to prepare and full of flavour.

Daria Crepostnaia

Recipe by: Daria Crepostnaia | Nutritionist

Kale is a popular health food but, other than blending it in smoothies, what do you do with it? This dish is simple to prepare and full of flavour.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 clove garlic, finely diced
  • 1 carrot, diced
  • 3 sprigs thyme
  • 100g dried green or puy lentils, rinsed
  • 300ml reduced-salt vegetable stock (made with 1 stock cube)
  • Freshly ground black pepper
  • 200g kale, chopped
  • ½ red pepper, diced

CALORIES: 278

FAT: 4.5g

5 A DAY: 3.5

SALT: 0.5g

SUGAR: 10.4g

Method

  1. Warm the oil in a large non-stick saucepan and cook the onion gently until softened but not browned. Then add the garlic, carrot and thyme and cook for a further 2 minutes.
  2. Stir in the lentils and stock. Season with black pepper. Bring to the boil for 2 minutes. Reduce to a simmer, spoon off any foam on the surface and cover the saucepan.
  3. Simmer gently for 35 minutes, adding water as necessary. Add the kale and simmer for a further 10–15 minutes, until the lentils and kale are cooked. Add the red pepper for the last 5 minutes of cooking time. Remove sprigs of thyme before serving.

Serving suggestion: Serve as a light lunch with a dollop of fat-free Greek yoghurt and fresh wholemeal bread. Alternatively, this stew can be blended to make a thick, smooth soup.

For a more substantial meal, serve with a grilled skinless chicken breast or a fillet of fish


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