Preparation time 10 minutes Cooking time 15 minutes Serves 8 Recipe courtesy of Caroline Trickey, Accredited Practising Dietitian (APD) Ingredients Method Nutrition 1 tbsp extra virgin olive oil 1 large red onion, diced 3 cloves garlic, crushed 3 tsp Mexican spice mix* (or 1 tsp each ground cumin, oregano and chilli powder) 2 sticks celery, diced 2 medium carrots, diced 2 zucchinis, diced 200g (4-5 approximately) Portabello mushrooms 453g jar mild chunky salsa 400g tin corn, drained, or 1½ cups frozen corn 400g tin crushed tomatoes 400g tin kidney beans, cannellini beans or chickpeas, drained 400g tin lentils (or ½ cup red lentils, rinsed - but add 1 extra cup of stock and allow an extra 10 minutes cooking time) 2-3 vegetable stock cubes or concentrated stock handful baby spinach leaves TO SERVE (not included in nutritional information) fresh coriander ripe avocado 2 limes corn chips Heat a large pot over medium heat. When hot add oil and onion and saute for 2-3 minutes. Add garlic and spices and cook for 1-2 minutes. Add celery, carrots, zucchini and mushrooms and cook for 2-3 minutes. Then add salsa, corn, tomatoes, both tins of beans, lentils and stock. Place lid on pot and bring to the boil. Turn heat down and simmer for 5-8 minutes, until veggies (and lentils) are cooked. Turn heat off and stir baby spinach leaves through. Serve with coriander, avocado, lime and corn chips - or any other way you prefer! Nutritional information is provided per serve Engery 1216kJ (291 calories) Protein 15g Saturated Fat 0.6g Total Fat 4g Carbohydrates 38g Sugars 14g Dietary Fibre 15g Sodium 957mg
