Nutritionist's Pick: Tomato Beef, Lentil and Kale Stew
with Parsley and Toasted PepitasCalories
:
690 kcalProtein
:
44g proteinTotal
:
30 minutesDifficulty
:
EasyHigh Protein
Very High Fibre
Allergens:
- Sulphites
- Fish
- Soy
- Egg
- Milk
- Peanuts
- Sesame
- Wheat
- Crustaceans
- Tree nuts
- Sulphites
- Mustard
- May contain traces of allergens
- Gluten
- Triticale
.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
250 g
Ground Beef
56 g
Kale, chopped
½ cup
Red Lentils
(May be present: Fish, Soy, Egg, Milk, Peanuts, Sesame, Wheat, Crustaceans, Tree nuts, Sulphites, Mustard)
1 unit(s)
Crushed Tomatoes with Garlic and Onion
2 unit(s)
Garlic, cloves
113 g
Mirepoix
14 g
Parsley and Thyme
1 unit(s)
Sweet Bell Pepper
1 tbsp
White Wine Vinegar
(Contains: Sulphites May be present: Egg, Fish, Milk, Mustard, Sesame, Soy, Wheat)
28 g
Pepitas
(May be present: Tree nuts, Egg, Peanuts, Sesame, Gluten, Mustard, Milk, Soy, Sulphites)
4.3 g
Italian Seasoning
(May be present: Milk, Mustard, Tree nuts, Peanuts, Sesame, Soy, Triticale, Wheat)
Not included in your delivery
1 tbsp
Oil*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Calories690 kcal
Fat36 g
Saturated Fat9 g
Carbohydrate55 g
Sugar13 g
Dietary Fiber12 g
Protein44 g
Cholesterol80 mg
Sodium480 mg
Trans Fat1 g
Potassium1600 mg
Calcium225 mg
Iron9 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Cooking Steps
1
- Before starting, wash and dry all produce.
- Core, then cut pepper into 1/4-inch pieces.
- Strip 1 tbsp (2 tbsp) thyme leaves from stems, then roughly chop.
- Roughly chop parsley.
- Peel, then mince or grate garlic.
- Using a strainer, rinse lentils until water runs clear.
2
- Heat a large pot over medium-high.
- When hot, add 1 tbsp (2 tbsp) olive oil, then beef, garlic, peppers and mirepoix. Cook for 4-5 min, breaking up beef into smaller pieces, until no pink remains.** Season with salt and pepper.
3
- Add crushed tomatoes, chopped thyme, Italian Seasoning, lentils and 2 1/2 cups (5 cups) water.
- Bring to a boil over high. Once boiling, reduce heat to medium. Cook for 10-15 min, stirring often, until lentils soften. Season with salt and pepper.
4
- Heat a small non-stick pan over medium.
When hot, add pepitas to the dry pan. Toast for 2-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!) - Meanwhile, add kale and vinegar to the stew. Cook for 2-3 min, stirring often, until kale has wilted.
5
- Divide stew between bowls.
- Sprinkle parsley and toasted pepitas over top.
