As it’s getting colder outside and we begin to want something a little warmer and more substantial to eat for lunches a dinners. How do we do this and keep it healthy but keep us still feeling full?
Stews are a quick and easy thing to make that will keep you warm and full! It is easy to make a stew that can be pretty fatty and ‘stodgy’. To avoid this you can make sure you put more veg in than meat and even replace the meat with beans for protein. When choosing meat, go for a less fatty cut, Chicken/Turkey without the skin, lean steak or leaner lamb cuts. Also, replace the dumplings with a small, whole meal, seeded roll to help soak up the left over sauce.
The wonderful thing about stews is that you can put it all in the slow cooker in the morning and it will all be cooked by the evening ready for dinner. If you don’t want to buy lots of different veg, you can buy ‘casserole mixes’ which have already chopped selection of vegetables for the stew.
- 3tbsp olive oil
- 1 large onion, finely chopped
- 2 leeks, sliced
- 2 garlic cloves, chopped
- 2 celery sticks, sliced
- 150g small carrots
- 1 medium Swede, peeled and cut into chunks
- 2 parsnips, cut into chunks
- ½ a pumpkin or butternut squash, cut into 2.5cm chunks
- 2tbsp tomato paste
- 1 Litre reduced-salt vegetable stock
- 2 tins Borlotti beans, or beans of choice drained
Method – Saucepan
- Heat the oil in a large saucepan. Add the onion, leeks and garlic and cook for 5 min or until softened. Add the remaining veg and potatoes and cook for 8–10 min, stirring occasionally.
- Add the tomato paste, stock and beans and season with black pepper. Bring to the boil, then reduce the heat and simmer for 20–25 min until the veg are tender.
Method – Slow cooker
- Cook onion and garlic up in fry pan for 5 min or until softened and golden.
- Add all ingredients into slow cooker and simmer until veg is soft.
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