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)Method
- Heat oil in a medium sized saucepan and brown the onions.
- Add the mixed vegetables, starting with the firmest ones and cook for 5 minutes.
- Tip in the canned tomatoes, stir well, and then the lentils or chickpeas.
- Then add any remaining leafy herbs that you have, and the fruit zest, and season to your liking.
- If making soup, add 300ml vegetable stock, have it chunky or blitz for a smooth silky texture.
- Serve with rice, couscous or loaf of bread.
- 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