Name: Mediterranean Vegetable Stew
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 1 tbsp olive oil (or rapeseed oil); 1 null onion (finely chopped); 3 clove garlic cloves (sliced); 1 tsp smoked paprika; 0.5 tsp ground cumin; 1 tbsp dried thyme; 3 null carrots (medium sized, sliced); 2 stalk celery sticks (finely sliced); 1 null red pepper (chopped); 1 null yellow pepper (chopped); 2 can tomatoes (400g cans, or peeled cherry tomatoes); 250 ml vegan stock (made from 1 vegetable stock cube); 2 null courgettes (sliced thickly); 2 sprig fresh thyme; 250 g cooked puy lentils (ready-to-eat)

Instructions

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1

Heat olive oil (1 tbsp) in a large, lidded pan over medium heat. Add the onion (1) and cook gently for 10 minutes until softened.
2

Stir in garlic (3 clove), smoked paprika (1 tsp), ground cumin (0.5 tsp), dried thyme (1 tbsp), carrots (3 medium), celery (2 stalk), red pepper (1 whole), and yellow pepper (1 whole). Cook for 5 minutes.
3

Add tomatoes (2 can), vegan stock (250 ml), courgettes (2 whole), and fresh thyme (2 sprig). Stir well, cover, and simmer for 25 minutes.
4

Discard the thyme sprigs. Stir in the cooked puy lentils (250 g) and simmer for 5 minutes until warmed through. Serve with rice or mash.

Nutrition Facts

Per portion

Divide into portions:

216

kcal

Protein (g)

Carbs (g)

Fat (g)

Macronutrients

Saturated Fat 1 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Fiber 10 g

Sugars 16 g

Micronutrients

iron

3mg

69% DV

sodium

640mg

111% DV

calcium

80mg

32% DV

potassium

710mg

81% DV

vitamin a

800mcg

355% DV

vitamin c

45mg

200% DV

vitamin k

21mcg

71% DV