Monday, September 01, 2008

This is a great stew that will give you all the protein and fiber you need as well as your 5 a day portions of Vegetables. It will also help with weight loss.

Aduki Bean and Lentil Stew

(will feed 4-6 portions depending on size)


1 Tin of Aduki Beans
1 Tin of Yellow Lentils
1 Tin of Chopped Tomatoes
1 Head of Celery
2 Large White Onions
2 Leeks
4 Carrots
400g or 1 Bag of Young Spinach
1 tbs Mixed Herbs
¼ tsp Salt
½ tsp Pepper
1 tbs Rapeseed Oil
Up to 3 Cups of Water.


I use a Magimix to cut down the time chopping but if you don’t have one chop by hand all the Vegetables into the same size pieces. For those of you who are not fans of Celery then chop this finer but still keep it in as it has a high water content and helps remove toxins from the body, and trust me if its fine you will not even know it’s there.

Add the Rapeseed oil to a large pan and heat to a medium heat (not smoking) add the Carrots, Onions, Celery and Leeks to the pan and make sure they have been coated with the oil. Now turn the heat down and cover the pan, when you hand chop your Vegetables they can sometimes be a little dryer than if you use a Magimix so add about a ¼ cup of Water.

Sweat the Vegetables until they are almost soft and the carrots are almost cooked about 10-15 minuets away from being the way you like them, for some of you this will be harder than others.

Now add the drained tins of Aduki Beans and Lentils and the tin of Tomatoes along with all of your seasoning. You can choose to leave any of these seasonings out if you wish or even play around with it if you like. I sometimes add 2 tbsp of Sweet Soy Sauce to give it depth and colour but when I do I will leave out the Salt and some of the Herbs.

Add enough water to make it into a stew and cook the ingredients through till the Vegetables are cooked how you like them. Now here is the important bit, chop up the Spinach. Turning off the stove/gas but leaving the pan where it is add the spinach and mix it in, now leave for 5-10 minuets uncovered.

I tend to let mine cool down before eating as I like to taste all the flavours and I find if its to hot they don’t come through as well.

This stew is great the next day and is very filling hot or cool. You can fridge it for up to two days but remember to let it cool before putting it in the fridge. You can also put it in the freezer for up to one month, but do keep the portions smaller to help it maintain better.


Bear. X

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