Monday 2 July 2012

My lentil stew

This is a delicious winter warmer which will even have the meat eaters in the house asking for seconds. It is also very cheap to make.

2 tablespoons of olive oil
2 large cloves of garlic
1 medium onion
1 heaped teaspoon of smoked paprika
12 button mushrooms
250 grams of red lentils
500ml of water
1 tin of tomatoes
1 large tablespoon of Miso paste (the darker the heartier)
150 grams of brussel sprouts (small or halved)
250 grams of cubed pumpkin (butternut or kent are my preference)
(buy organic where you can :)

Roughly chop the garlic and onion saute in oil for 3 minutes. Add paprika and quarter or roughly chopped mushrooms. Fry for a further 3 minutes. Add lentils, miso, water and tinned tomatoes cook for 25 minutes on medium high heat. Add brussel sprouts and pumpkin and cook for a further 10 minutes then let stand for 5 minutes.
Carrots are also great in this but one thing that is expensive organic. Try growing some at home, there are varieties that you can grow in pots, so you don't even need a garden.

Trick- I stir in frozen peas for my little one, to cool it down quickly to baby eating temperature.

Brussel sprouts are a great source of vitamin C, vitamin K and folate. Vitamin K helps the absorption of calcium for bones.

Based on 78grms of Brussel sprouts.

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
604
IU
12%
Vitamin C
48.4
mg
81%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
0.3
mg
2%
Vitamin K
109
mcg
137%
Thiamin
0.1
mg
6%
Riboflavin
0.1
mg
4%
Niacin
0.5
mg
2%
Vitamin B6
0.1
mg
7%
Folate
46.8
mcg
12%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
0.2
mg
2%
Choline
31.7
mg
Betaine
0.2
mg


Minerals
Amounts Per Selected Serving
%DV
Calcium
28.1
mg
3%
Iron
0.9
mg
5%
Magnesium
15.6
mg
4%
Phosphorus
43.7
mg
4%
Potassium
247
mg
7%
Sodium
16.4
mg
1%
Zinc
0.3
mg
2%
Copper
0.1
mg
3%
Manganese
0.2
mg
9%
Selenium
1.2
mcg
2%
Fluoride
~


Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2#ixzz1zSQTadV0

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