Autumn African Stew Recipe (With Macro's)

Fancy something to snuggle up on the sofa watching greys anatomy with? Me too! Check out this fall inspired African Stew! This recipe serves 4!

2 large Onions, diced
1 tbsp lazy garlic
2 Celery Sticks, finely diced
1 tsp Black Pepper
1 tsp Turmeric powder
Dash Ground Cinnamon
Dash of Ground Ginger
50g Red Lentils
200g Tin Chickpeas, drained
1 tbsp Ricebran Oil
400g Tomato Passata
30g fresh Parsley, chopped
10g Coriander, chopped
500g Butternut Squash, chopped
500ml Stock of your choice
1 Bay Leaf
50g Orzo Pasta

How we do: 
1. Heat the oil in a large pan. Sauté the onion until just starting to turn golden.
2. Reduce the heat & add all the spices plus the celery & garlic. Cook gently for another
two minutes or so.
3. Add the lentils, chickpeas,, passata, parsley & half of the coriander. Add the stock, bring to the boil then
reduce to a simmer & cook over a low heat for 15 minutes.
4. Add squash. Cover and simmer for about 30 minutes, or until the squash is tender. Add the pasta & simmer until cooked. Add more stock/water if necessary.
5. Serve garnished with remaining coriander.

Nutritionals per serving: 351 calories, 66g carbs, 3g fat, 17g protein

No comments:

Post a Comment