Moroccan vegetable stew

5 of 5 a day fibre gluten free good for you healthy meal plans iron low fat one-pot stew vegetables vegetarian stew veggie casserole vitamin c

N/A

Source

Ingredients

1 tbsp cold-pressed rapeseed oil

1 medium onion, peeled and finely sliced

2 thin leeks, trimmed and cut into thick slices

2 large garlic cloves, peeled and finely sliced

2 tsp ground coriander

2 tsp ground cumin

½ tsp dried chilli flakes

¼ tsp ground cinnamon

400g can of chopped tomatoes

1 red pepper, deseeded and cut into chunks

1 yellow pepper, deseeded and cut into chunks

400g can of chickpeas, drained and rinsed

100g dried split red lentils

375g sweet potatoes, peeled and cut into chunks

juice 1 large orange plus peel, thickly sliced with a vegetable peeler

50g mixed nuts, such as brazils, hazelnuts, pecans and walnuts, toasted and roughly chopped

½ small pack coriander, roughly chopped, to serve

full-fat natural bio-yogurt, to serve (optional)

Method

Heat the oil in a large flameproof casserole or saucepan and gently fry the onion and leeks for 10-15 mins until well softened, stirring occasionally. Add the garlic and cook for 2 mins more.

Stir in the ground coriander, cumin, chilli and cinnamon. Cook for 2 mins, stirring occasionally. Season with plenty of ground black pepper. Add the chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange peel and juice, half the nuts and 400ml/14fl oz water and bring to a simmer. Cook for 15 mins, adding a splash of water if the stew looks too dry, and stir occasionally until the potatoes are softened but not breaking apart.

Remove the pan from the heat and ladle the stew into bowls. Scatter with coriander and the remaining nuts and top with yogurt, if using.