LENTIL BEAN GOULASH

Prep time:
10 minutes
Cooking time:
120 minutes
Serves4 Energy (kCal)155.6
Protein8.48g Carbohydrates19.77g
Total Sugars7.6g Fat3.14g
Sat Fat0.46g Fibre8.6g
Sodium315g
Phase: Active 2,Active 1,Maintenance,
Dietary Requirements: Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Vegan,Vegetarian,

INGREDIENTS

  • 1⁄3 cup dried yellow split peas (75g)
  • 1⁄3 cup red lentils (75g)
  • 1⁄3 cup green lentils (75g)
  • 4 cup boiling water (1L)
  • 2 medium finely chopped onions (200g)
  • 2 crushed cloves garlic (6g)
  • 2 teaspoon polyunsaturated oil (10mL)
  • 2 tablespoon water (40mL)
  • 1⁄2 teaspoon dried oregano
  • 1⁄2 teaspoon dried thyme
  • 1⁄2 teaspoon caraway seeds
  • 300 gram can drained kidney beans
  • 400 gram can tomatoes in tomato juice
  • 1⁄2 cup water (250mL)
  • 1 coarsely chopped medium zucchini (175g)

Preparation

  • Place split peas, red and green lentils in a saucepan with boiling water.
  • Return to the boil and cook for 2 minutes.
  • Cover and leave for 1 hour.
  • Drain and put aside until required.
  • Place onion, garlic and oil in a heavy based saucepan with oregano, thyme and caraway seeds.
  • Stir-fry for 5 minutes.
  • Add prepared peas, lentils, kidney beans, tomatoes and water.
  • Bring to the boil and simmer over a low heat for 1 hour, stirring occasionally.
  • Add chopped zucchini and cook for 5 minutes more.
  • This recipe can be made in bulk and frozen in small quantities for individual meals.
  • Ideal if you only have one vegetarian in the family or you're cooking for one.

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