Recipes

Throw Together Stew

Cold weather + lazy attitude = simple stew time!

During Winter, I want all of my meals to be warm and comforting yet still clean and healthy so I don’t get too sluggish. Today was a big house cleaning day and  I wanted to make something quick and easy that would fuel and nourish my body to allow me to continue on with the rest of my day.

This dish has all of the macronutrients you want, consisting of good fats, protein and carbs and many beneficial micronutrients such as Fibre, Zinc, Niacin (Vitamin B3), Vitamin C, Vitamin B1, Calcium and Potassium from the various vegetables, legumes and added fats. Something so nutrient dense must require so much strenuous effort and time right? Wrong. This recipe probably took 20 minutes to make and I used cooking time as my prep time as well by cutting up vegetables with others cooked, saving heaps of time! But if you’re an organisational junky and love you ingredients to be chopped up and ready to go in their own bowls then you can obviously prepare everything prior to cooking.

What is also great about this recipe is that it can be modified to suit any vegetables and legumes that you have. The eggplant, zucchini and mushrooms can easily be swapped with butternut pumpkin, carrot, broccoli or capsicum and the lentils could be swapped with chickpeas, cannellini beans or black beans. Spices can be added into the stew to give it more depth of flavour such as cumin, paprika and turmeric. The cauliflower rice can be replaced with brown rice, quinoa, pasta or even zucchini noodles. The options are seriously endless! But here is a simple, no fail recipe that is sure to satisfy you, fullness wise and warmth wise.

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Ingredients:

Serves 2-3 but can easily be doubled to feed a family or keep as leftovers. 

1/2 tbsp  olive oil

1/2 brown onion

1 clove of garlic

1/2 eggplant

1/2 zucchini

100-150g of mushrooms

1 400g tin of lentils

1 400g tin of diced tomatos

Salt and pepper

1/2 tsp of chilli flakes

1/2 head of cauliflower

Spinach (as much as you want, probably about 1 cup per person)

Avocado (adding an additional fat source is a great way to keep you satiated; try adding some instead such as pumpkin seeds or sunflower seeds to give a nice crunch).

Method:

Fry up diced onion and crushed garlic with the olive oil in a saucepan, on medium heat.

While these are sautéing, chop up your eggplant.

Add the eggplant to the mixture and cook for about 5-8 minutes until they begin to brown. and soften. While these are cooking, chop up your mushrooms and zucchini.

Add the other vegetables and cook for a further 2 minutes before adding in the tin of tomatoes (will the empty tin 3/4 of the way with water and add in) and lentils.

Add in the salt, pepper and chilli (can be omitted, but I love spice). bring the stew to the boil and let it simmer on a medium head for about 10 minutes.

While the stew is thickening, create your cauliflower rice by adding chopped cauliflower to a blender and blending until it begins to look like the consistency of rice.

To serve your dish, add the cauliflower rice and spinach to the bottom of the bowl and spoon the stew on top of the spinach so it wilts. Add you avocado and additional herbs, I used fresh coriander but you could use basil or parsley.

Jess xx

 

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