A winter warming recipe

If you have a chunk of carrot, half a courgette, handful of beans or leaves here and there, do not feel compelled to throw them away. With a little help, they can be refreshed and made into something delicious and healthy too! Please discard the ones which have turned bad.

Zesty winter stew (or soup!)

1tbsp vegetable oil

½ onion, peeled and diced

400g mixed vegetables, squash or potatoes, diced

1 can of tomatoes

1 can of lentils or chickpeas, drained

Bunch of leafy herbs

Zest of half a citrus fruit such as lemon or orange (optional)

300ml vegetable stock (for soup)

  1. Heat oil in a medium sized saucepan and brown the onions. 
  2. Add the mixed vegetables, starting with the firmest ones and cook for 5 minutes.
  3. Tip in the canned tomatoes, stir well, and then the lentils or chickpeas. 
  4. Then add any remaining leafy herbs that you have, and the fruit zest, and season to your liking.
  5. If making soup, add 300ml vegetable stock, have it chunky or blitz for a smooth silky texture.
  6. Serve with rice, couscous or loaf of bread. 
  7. This can also be prepared in a batch and frozen too.

This recipe is low in saturated fat, high in dietary fibre and high in protein too. 

Nutrition per 350g portion

Energy 269kcal | Fat 9.2g of which saturates 0.8g | Carbohydrate 28g of which sugars 9.1g | Fibre 13g | Protein 13g | Salt 0.48g