Page 37 - Vegan Food & Living (February 2020)

Hearty, herby stew

This warming dish makes for a perfect winter
meal, and there’s no need for any extra rice or
breads as it’s so filling. It is high in protein from
the beans and lentils, and the huge amounts of
fresh herbs add an extra healthy boost of flavour
and nutrients. A serving of this will give you a
good dose of vitamins C, K, and A, folic acid and
iron in your diet.

By Henry Firth and Ian Theasby
Serves 2 | Prep 20 mins | Cook 30 mins |
Calories 590 (per serving)
1 Prep the ingredients. Peel and finely dice the shallots.
Peel and grate the garlic. Peel and finely chop the
carrots. Trim and thinly slice the celery. Pick the thyme
and rosemary leaves from the sprigs and finely chop.
Thinly slice the sage leaves. Slice any larger potatoes
so they are all a similar size. Drain and rinse the green
lentils and cannellini beans. Remove the tough stems
from the cavolo nero and shred the leaves. Roughly
chop the parsley. Halve the lemon.
2 Heat the olive oil in a stock pot over a medium heat.
Add the shallots, carrots and celery and a pinch of
salt to the pan and cook, stirring, for 4-5 minutes. Add
the garlic and stir for 1 minute. Add the thyme and
rosemary and stir for a further minute. Add the wine
There's nothing like a hearty

stew to beat the winter chill

and simmer for 1 minute. Add the vegetable stock, water, 3 echalion (banana) 15g (¼ cup) fresh
bay leaf and mustard and bring to a gentle simmer. Add shallots (about 100g) parsley leaves
the new potatoes. Cook for 12-15 minutes until the
2 large garlic cloves 1 lemon
potatoes are tender, then taste and season to perfection
with salt and pepper. 2 carrots 1½ tbsp olive oil
3 Add the lentils and beans to the stew, along with the 1 celery stick 50ml (¼ cup) vegan
juice of half the lemon, and simmer for 3-4 minutes. 8 sprigs of fresh thyme white wine
Add the cavolo nero, sage, yeast extract and 10g of the 2 sprigs of fresh rosemary 250ml (1 cup) vegetable
parsley and stir for 2 minutes. Taste the stew, check the 4 fresh sage leaves stock (broth)
tenderness of the potatoes and season again with salt 500ml (2 cups) water
and pepper. 250g (1¼ cups)
new potatoes 1 bay leaf
4 Serve up the stew. Ladle the stew into bowls, squeeze 2 tsp Dijon mustard
over lemon juice to taste, and season with salt and 400g tin (1¾ cups) of
pepper if needed. Sprinkle with the nutritional yeast and green lentils in water 1 tsp yeast extract (such
the remaining parsley and serve immediately with crusty 400g tin (1¾ cups) of as Marmite)
wholemeal bread. cannellini beans in water 2 tbsp nutritional yeast
200g (2 cups) cavolo nero salt and black pepper
crusty wholemeal bread,
to serve

14g 1.3g 0.29g 14.9g 32g
Total fat Saturates Salt Sugar Protein

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