Lentil stew recipe

Serves 2 | Cooking times 30-40 min



Ingredients

• 200g-250g chicken thigh
• 1 can lentils rinsed (BPA free can)
• 1/2 cup cooked brown rice (men only)
• 1 onion diced
• 4 cloves garlic diced
• 250g spinach chopped
• 1.5 cups cauliflower chopped 1 large carrot diced
• 2+ cups tomato passata
• 3 handfuls parsley chopped 1 handful oregano
• 2 tbs extra virgin olive oil salt, pepper

Method

1. In a pot add olive oil, onion, garlic and carrot and cook for 3 min.
2. Add the diced chicken and cook for another 5 min.
3. Add cauliflower, spinach, tomato passata and cook for another 5 min.
4. Finally add 1 can lentils, parsley and cook for another 5 min.
5. Serve together with rice (men only).

Dietitian's Tips

• This recipe is high in iron and folate as well as prebiotic fibre (lentil, onion, garlic, cauliflower) which are all key nutrients for immunity, thyroid function and energy production.
• For a twist you can turn this recipe into an Indian curry by adding some preferred traditional indian spices.
• Did you know that cans are lined with BPA (a known endocrine disruptor) which leaks into food when exposed to acidity (such as canned tomatoes or citric acid added to foods). To avoid exposure to BPA please select BPA free cans.