Page 15 - FitwithPatricia -Flipbook_

VEGAN SPINACH STEW

• 14 oz. (400g) spinach, Heat a large pot over medium heat, add the spinach
fresh with a splash of water and cook until wilted. Remove
Serves: 4 • 2 cups (400g) lentils, from pan and allow to cool.
Prep: 5 mins can, drained
Cook: 20 mins • 2 cloves garlic, chopped In the same pot heat the coconut and cook the onion
• 2 tbsp. tahini and garlic until frequent and soft.
• 1 tbsp. coconut oil
• 1 ½ cup (300g) Add the cumin and coriander powder and mix well, fry
chickpeas, can, drained together with the onion for another 2 minutes.
Spinach: • ½ cup (15g) parsley,
Spinach is an chopped Next, add the lentils and pour in the stock. Bring to a
extremely • ½ cup (15g) basil, boil, reduce the heat and simmer for 10 minutes
nutrient-rich
vegetable. It chopped covered.
packs high • 1 onion, chopped
amounts of • 1 tsp. ground coriander Put the spinach together with the parsley and basil in a
carotenoids, • 1 tsp. ground cumin high-speed blender or food processor and mix until
vitamin C, • 2 cups (500ml) smooth. Stir in the tahini and season with salt and
vitamin K, folic
acid, iron, and vegetable stock pepper.
calcium.
Add the spinach mixture and chickpeas to the lentils and
Lentils: warm through to serve.
they’re packed
with B vitamins,
magnesium, zinc
and potassium.