Dinner with Shann

Vegetarian Lentil Bowls

Yield: Serves 4

I have been on a mission lately to find recipes that are cheap and healthy. I am going overseas later in the year, so saving has been a priority. This recipe came about from a little bit of internet inspiration combined with looking in the pantry to see what ingredients I could use to create something out of nothing. This recipe literally ticks all the boxes. Cheap – TICK. Easy – TICK. Low FODMAP – TICK. Healthy – TICK. Vegetarian – TICK. Enough for leftovers – TICK. If you give this one a go, I promise it will become one of your ‘end of the pay cycle’ staples!

Ingredients:

  • A couple of spring onions, finely sliced (green part only low FODMAP)
  • A splash or two of garlic oil (if not low FODMAP, just use regular minced garlic)
  • A good handful or two of green beans, trimmed and roughly chopped
  • 1 tsp cumin
  • 1 tsp curry powder
  • 1 small red chilli, finely chopped (or 1-2 tsp chilli flakes are fine also)
  • A small bunch of coriander, leaves picked and stalks finely diced (you can also use 2 tsp dried coriander if this is all you have)
  • 800g diced tomatoes
  • 800g canned lentils, drained and washed (low FODMAPers – please note the canned version of lentils is considered low FODMAP up to ½ cup serving)
  • 3 small potatoes, peeled and roughly chopped
  • 1 medium sweet potato or similar size pumpkin, peeled and roughly chopped
  • 1 litre vegetable stock (low FODMAPers – try Sue Shepherd’s low fodmap veggie stock or you could use Massel’s garlic and onion free stock cubes)
  • 80g or a few decent handfuls of baby spinach
  • Salt and pepper
  • Feta, to serve (you could also use greek yoghurt or sour cream, if not lactose intolerant)
  • Crusty bread or toast, to serve

Please note: Some of the recipes on this website are not strictly low FODMAP, please be mindful of your own tolerances and refer here for more detailed information.

Method:

  1. Cook the spring onions and beans for 2-3 minutes in a heavy bottomed saucepan over medium heat with a decent splash or two of garlic oil.
  2. Add the cumin, curry powder, chilli and coriander stalks (or dried). Allow to cook for a minute or two until lovely and fragrant.
  3. Add tomatoes, lentils, potatoes (or pumpkin) and stock. Stir to combine. Bring to the boil, low heat and simmer uncovered for 20 to 25 minutes until potatoes are soft and the soup has thickened. Really you can simmer for as long as you like, until it reaches your desired thickness. I prefer it to be quite thick and also the longer it simmers, the more flavoursome it becomes!
  4. Now add the baby spinach and season with salt and pepper. At this point I use a stick blender to puree around one-third to one-half of the mixture, leaving the rest chunky. This gives it a really gorgeous texture.
  5. Serve in bowls with a sprinkling of feta and side of crusty bread or toast. Healthy, affordable, low FODMAP comfort food at its absolute best. Enjoy!

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I love hearing your feedback about my recipes! Please feel free to leave a comment below. I am always keen to learn about the modifications you’ve made and the successes you’ve had. Cheers, Shann.

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Copyright Dinner with Shann 2014