A Mediterranean one-pot stew with peppers, courgettes, lentils, sweet smoked paprika and thyme
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Nutrition: per serving
kcal
216
fat
5.1g
saturates
0.7g
carbs
31g
sugars
16.1g
fibre
9.8g
protein
12.3g
salt
1.6g
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Ingredients
1 tbsp olive or rapeseed oil
1 onion
, finely chopped
3 garlic cloves, sliced
1 tsp smoked paprika
½ tsp ground cumin
1 tbsp dried thyme
3 medium carrots
, sliced (about 200g)
2 medium sticks celery
, finely sliced (about 120g)
1 red pepper, chopped
1 yellow pepper, chopped
2 x 400g cans tomatoes
or peeled cherry tomatoes
1 vegetable stock cube made up to 250ml (we used 1 Knorr vegetable stock pot)
2 courgettes
, sliced thickly (about 300g)
2 sprigs fresh thyme
250g cooked lentils
(we used Merchant Gourmet ready-to-eat Puy lentils)
Method
Heat 1 tbsp olive or rapeseed oil in a large, heavy-based pan. Add 1 finely chopped onion and cook gently for 5 – 10 mins until softened.
Add 3 sliced garlic cloves, 1 tsp smoked paprika, ½ tsp ground cumin, 1 tbsp dried thyme, 3 sliced carrots, 2 finely sliced celery sticks, 1 chopped red pepper and 1 chopped yellow pepper and cook for 5 minutes.
Add two 400g cans tomatoes, 250ml vegetable stock (made with 1 stock pot), 2 thickly sliced courgettes and 2 sprigs fresh thyme and cook for 20 - 25 minutes.
Take out the thyme sprigs. Stir in 250g cooked lentils and bring back to a simmer. Serve with wild and white basmati rice, mash or quinoa.