#13: Lentil Stew
A thick variation of my lentil soup (#7). This spicy, tasty dish still contains all the protein, Fibre and anti-oxidants you need to get in your belly.
Estimated meal price: €1.73
Below find instructions and ingredients for a recipe that falls part of a three meal a day plan for a person consuming 2,000 calories per day (that means each meal is roughly 650 calories).
Instructions
Soak 100g green lentils (€0.47) in water for anywhere from 16-24 hours. After that, put them in a pressure cooker and cook for 35 minutes (this kills off any lectins/anti-nutrients in the legumes.
In a large pan, add 50g diced onion (€0.07) and 100g leek (€0.18) and grill for 3-5 minutes in 1 tsp extra virgin olive oil (€0.10) and 1 tsp vinegar (€0.05).
Following this, add the pressure-cooked lentils, 50g diced carrots (€0.07), 100g tomatoes (€0.35) and continue cooking for a further 5-7 minutes. Stir regularly.
Add 1 Knorr vegetable stock pot (€0.44) with a little bit of water and season the whole mixture with salt, pepper, and mixed Italian herbs.
Nutritional Information
610 calories:
26g protein
49g carbohydrates
16g fat
