Lentil & Chorizo Stew

Lentil & Chorizo Stew

This delicious dish has only 325 calories and contains lots of lentils. Lentils are a good source of iron, low in calories and have many vitamins and minerals.

CAL P/SERVE
325
kJ P/SERVE
1360
FAT P/SERVE
3.9g
CARBS P/SERVE
48.6g
PROTEIN P/SERVE
17g
SUGAR P/SERVE
10.8g
SODIUM P/SERVE
357g
FAT
%
1%
ENERGY RDI%
15.6%

We have used red lentils as they don’t take as long to cook as the brown lentils. 

You can spice this up with some chilli if you like a bit of heat. This recipe is low sodium, low sugar, low fat, high protein.

Ingredients

  • 1 onion, diced
  • 1 tbsp. olive oil
  • 2 cloves garlic, crushed
  • 40g chorizo
  • 2 celery stalks, sliced
  • 1 carrot, sliced
  • 1 cup dried red lentils
  • ¼ red capsicum, diced
  • ¼ cup frozen corn
  • ¼ cup frozen peas
  • 1 cup water or vegetable stock
  • 2 tbsp. tomato paste
  • ½ can diced tomatoes
  • 1 tbsp. brown sugar
  • Splash Worcecshire sauce
  • Sprinkle oregano
  • Sprinkle thyme or rosemary
  • Salt and pepper to taste
  • 2 cups cooked rice

Method

  1. In a pot heat olive oil. Sauté onions on medium heat for 5 minutes or until softened. Add capsicum and chorizo, continue to sauté a couple more minutes.
  2. Add carrot, celery, season with a sprinkle of herbs and pepper. After about 3-4 minutes add Worcecshire sauce then diced tomatoes, stirring.
  3. Now add garlic, lentils, water, peas and corn, tomato paste and sugar. Simmer stirring occasionally for 10 minutes. You might need to add more stock or water, keep an eye on it. Taste and if it needs more seasoning add more herbs, salt or pepper.
  4. Once cooked about 20 minutes of simmering, serve with cooked rice.

Nutrition Table

Servings: 4 Serving size:387g
Average Serve Average 100g
Energy 1360 kJ 351 kJ
  325 Cal 84 Cal
Protein 17 g 4.4 g
Fat, total 3.9 g 1 g
- saturated 1.2 g 0.3 g
Carbohydrate 48.6 g 12.5 g
- sugars 10.8 g 2.8 g
Sodium 357 mg 92 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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