Kid-friendly lentil stew

Name: Kid-friendly lentil stew
Cook time: 30 min
Ingredients: 1 tbs olive oil*; 2 garlic cloves, grated; 1 small onion, grated; 1 tsp ground cumin; 1/2 tsp ground coriander; 1/2 tsp turmeric; 1 cup dried red lentils, rinsed*; 3 cups reduced salt vegetable* or chicken stock; 1 tbs no added salt tomato paste; 1/2 cup pumpkin, diced; 1/2 cup frozen peas*; 1/2 cup sweet corn (fresh or frozen); Steamed white or brown rice, to serve; *Look out for products available with the Heart Foundation Tick.

Heart Foundation

August 17, 2012

easyTime:< 30 mins

Casseroles & braises

This dish is both kid and freezer friendly - make a double batch for those nights when you need dinner on the table in a hurry.

Ingredients

1 tbs olive oil*
2 garlic cloves, grated
1 small onion, grated
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp turmeric
1 cup dried red lentils, rinsed*
3 cups reduced salt vegetable* or chicken stock
1 tbs no added salt tomato paste
1/2 cup pumpkin, diced
1/2 cup frozen peas*
1/2 cup sweet corn (fresh or frozen)
Steamed white or brown rice, to serve
*Look out for products available with the Heart Foundation Tick.

Method

Heat olive oil in a large saucepan and sauté garlic and onion for 2 minutes.
Add cumin, coriander and turmeric chilli, and cook for 1 minute. Add lentils, stock, tomato paste and pumpkin; bring to the boil.
Reduce heat to simmer and cook for 15 minutes.
Add peas and corn and cook for an additional 5 minutes.
Serve with steamed rice.
Recipe and image provided courtesy of the Heart Foundation’s Mums United. Mums United is all about helping Australian mums and their families take small, easy steps towards a healthier lifestyle. Together we’re changing the shape of Australia.