Harissa and Red Pepper Lentil Stew

Ingredients

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• Yellow Onion Brown Onion 1 1
• Garlic Garlic 2 cloves 2 cloves
• Rapeseed Oil Rapeseed Oil 1 tbsp 1 tbsp
• Red Bell Pepper Red Bell Pepper 1 1
• Tomato Paste Tomato Paste 2 tbsp 2 tbsp
• Green Lentils Green Lentils 600g 3 cups
• Beef Tomatoes Beef Tomatoes 4 4
• Vegetable Stock Vegetable Stock 1 litre 4 cups
• Harissa Paste Harissa Paste 3 tsp 3 tsp
• Cavolo Nero Cavolo Nero 12 leaves 12 leaves
• Sea Salt Sea Salt pinch pinch
• Ground Black Pepper Ground Black Pepper pinch pinch
• Carrot Carrot 2 2

Instructions

1. 1.Peel and dice the onion, garlic and carrots. Heat the oil in a large pan which has a lid, then add the onion, garlic and carrots. Fry for 5-6 mins on a low heat until they begin to soften.
2. 2.Rinse the lentils under running cold water using a sieve.
3. 3.Rinse, de-core and remove the seeds from the red bell pepper. Chop the pepper into chunks. Add the red bell peppers and quartered tomatoes to the pan and continue to cook for a few mins on a low heat.
4. 4.Add the tomato paste to the pan and stir.
5. 5.Add the vegetable stock and rinsed lentils to the pan. Return the lid and bring to the boil.
6. 6.Reduce the heat and allow to simmer on low, with the lid in place for 20 mins or until the lentils are beginning to break down / become soft. Add a little water if the mixture becomes too dry. It's better to have too much liquid than not enough.
7. 7.Wash the cavolo nero leaves, remove and discard the stalks, and tear the leaves into small pieces.
8. 8.Add the harissa spice mix, seasoning and cavolo nero and stir the whole pan together to ensure all combined well.
9. 9.Spoon the mixture into bowls and serve immediately or allow to cool and store in suitable containers.
10. 10.*Note: The Cavolo Nero is added at the end to retain the nutrients. The heat from the stew will be enough to gently cook the leaves before serving. Serve with steamed broccoli and garlic toasts for that something extra.

Nutritional Information

• Calories:
  209
• Fat:
  4g
• Sodium:
  471mg
• Carbs:
  34g
• Sugar:
  8g
• Protein:
  16g