Mira recipe
Lentil & roasted vegetable stew
Brown lentils simmered with tomatoes and tender oven-roasted vegetables.
Preparation: 45 min
Serves2
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Allergens
No allergens identified by the ingredient check. This is not an allergen-free claim.
Ingredient-based check only; verify product labels. Not a complete allergen declaration.
Nutrition · Per serving
USDA calculations are unavailable for this recipe.
Ingredients
- 300 g brown lentils (cooked, drained and rinsed)
- 200 g carrots (trimmed and diced)
- 200 g courgette (trimmed and diced)
- 150 g red bell pepper (deseeded and diced)
- 100 g onion (peeled and chopped)
- 6 g garlic (peeled and minced)
- 400 g chopped tomatoes (canned, including juice)
- 15 ml olive oil
- 200 ml water
- 2 g dried thyme
- 1 g ground black pepper
Method
- Heat the oven to 200°C. Toss the carrots, courgette and pepper with 10 ml olive oil on a baking tray.
- Roast for 25–30 minutes, turning halfway, until tender.
- Meanwhile, warm the remaining 5 ml olive oil in a saucepan. Cook the onion for 5–7 minutes, then add the garlic and cook for 1 minute.
- Add the tomatoes, water, thyme and pepper. Simmer for 10 minutes.
- Stir in the cooked lentils and roasted vegetables. Simmer for 5–10 minutes until piping hot, then divide between two bowls.
Why it fits
Lentils supply plant protein and fibre alongside a variety of vegetables.
Educational example recipe, not medical advice. Always check ingredient labels and possible cross-contamination.