They are passionate about creating meals which are accessible for all, using up ingredients people tend to have in the cupboard and also trying to avoid food waste- therefore being budget friendly.
The aim of this recipe is to use tins & dried food you have in the cupboard and to use up bits of veg you have in the fridge. Get creative with isolation cooking so that you can make a meal out of what you've already got! There's loads of swaps in this recipe - so it's super adaptable.
We love stews because they can keep you really cosy when you're at home. They are hearty & nutritious and can be super cost effective too!
Store Cupboard Stew
200g Dark lentils (Green/dark speckled or Puy -dried or tinned is fine.)
2 medium Onions Diced (white or red is fine)*
3 garlic cloves diced*
Celery finely sliced (optional)
Diced Vegetables that you have in your fridge/cupboard such as carrots, mushrooms,
1 handful fresh spinach leaves (or frozen)* (or any other greens you have.)
Balsamic vinegar (or red wine vinegar)
3 tbsp Extra virgin Olive oil
Tamari (or soy sauce - note this is not gluten-free)
1 tsp coconut sugar (or any other sugar)
1 tbsp smoked paprika powder
2 Tins chopped tomatoes or 1x 750ml jar passata
½ teaspoon dried rosemary or thyme
1 bay leaf
1-2 tsp Hodemods British fava bean miso*** Optional but adds great umami flavour
1 Tin red haricot beans or Kidney beans
500ml hot water or veg stock
Fresh herbs to serve (chopped parsley/coriander)
Toasted seeds to serve (Whole flaxseed, sunflower, pumpkin)
1 Tsp Black pepper to taste
In a medium/large pan or medium heat, add the olive oil, onions, garlic & diced veg, stir to coat well & allow to fry off gently. - Keep fresh spinach aside to add later on.
After 5 mins. Add the balsamic, tamari, sugar, smoked paprika, bay leaf & dried rosemary/thyme. Season with black pepper.
Continue to gently fry - ensuring the mixture doesn’t catch & burn.
Next add the tinned tomatoes or passata, lentils, beans, water or stock & miso paste.
Stir through & bring to the boil, then reduce to a simmer & stir occasionally to ensure it doesn’t stick to the bottom of the pan. If you feel it needs more liquid, add a little more.
You want it to be thick but the lentils are fully cooked.
Once lentils are tender, add your fresh spinach & stir through. Season to taste.
Top with chopped fresh herbs (parsley/coriander), toasted seeds & serve with fresh salad or greens, rice or cooked grain.
*If you have access to a food processor it’s often quicker to peel & roughly chop your veg then pulse it all together a few times, then you can add it to your pot.
**Umami: Japanese word meaning “a pleasant savory taste.”
Any of the tinned beans can be swapped for dried & pre-soaked/cooked beans.
You can use any veg you like & add/omit any to suit your taste or availability.
Even adding some tinned or frozen veg is a good idea, to ensure you’re packing your meals with as much veg as possible. You can still eat nutritious vegan food- even on a budget.