Preparation time
10 minutes
Cooking time
15 minutes
Serves
8
Recipe courtesy of
Caroline Trickey, Accredited Practising Dietitian (APD)
| 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!
| Engery | 1216kJ (291 calories) |
| Protein | 15g |
| Saturated Fat | 0.6g |
| Total Fat | 4g |
| Carbohydrates | 38g |
| Sugars | 14g |
| Dietary Fibre | 15g |
| Sodium | 957mg |