Healthy Homo Hearty Stew

healthyhomostew

We all love a good stew don't we!

Especially those of us with Irish blood, it's like our blood just craves potatoes and thick gravy! It always feels like a "bad" meal though doesn't it? 

Good news!

This stew is DELICIOUS, EASY and HEALTHY!

Ingredients:

1 Cup Chopped  Potato

1 Cup Chopped Pumpkin

1 Chopped Carrot

1/2 Cup Frozen Peas

1 Cup Broccoli/Brussel sprouts are also good to throw in!

One Onion (finely chopped, half for gravy, half for stew)

1 Cup Of Lentils - Vego option

2 tbsp Butter/good quality oil for sauté of vegetables

If wanting meat option - Roast off your choice of meat and add at end of cooking. If you have more time, braise your meat first then add with vegetables and place in oven, which will take longer in the oven, unless you use minced meat and then you can add with everything else. The above recipe is the quick option.

In a pan add onion potatoes, carrot and pumpkin and sauté (medium heat)  until a slight coating of brown on veggies.

Now to get started on gravy!

Healthier option GRAVY!

  • 3 Tbsp Butter
  • 2tbsp Finely chopped onion
  • 1tbsp Chopped Garlic
  • 3 tbsp Flour
  • 2 tbsp Soy Sauce
  • I cup water 
  • *Add some (1tsp) mustard too if you like a little bite

Add onions and garlic to butter and sauté until brown

Stir in gradually flour and try to avoid lumps (this is the trickiest part of the recipe!)

Add soy and water until thickness you desire! THICK AS is my fave!

Salt and pepper to taste!

Back To The Stew!

In a casserole dish or big pot place sautéed vegetables, lentils or meat, frozen peas and broccoli and gravy.

If really thick, I would add a glass of water as the lentils will thicken the stew and it will reduce in the oven anyway :)

You can now add to oven and let the vegetables soften and flavours enhance or cook on the stove top in a pot. if a pot watch it doesn't burn at the bottom! No-one likes a burnt bottom.

It's THAT easy!

Enjoy! Pleas take a photo and share on Instagram #healthyhomo and in our Facebook PinkFitz Champions group #healthyhomoheartystew

Please feel free to share with your friends and strangers too :)

 

Over and Always Out!

 

Kate Fitz