A hearty, nutritious one-pot stew combining earthy lentils, sweet root vegetables, and omega-3 rich sardines. This budget-friendly meal is packed with flavor and perfect for a comforting and healthy dinner.
Zutaten
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 large carrots, peeled and diced
- 1 large parsnip, peeled and diced
- 1 medium sweet potato (~300g), peeled and diced
- 250g green lentils, rinsed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1.2 liters vegetable stock
- 2 cans (approx. 120g each) sardines in olive oil, drained
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
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Anleitung
- 1.Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes until softened and translucent.
- 2.Add the minced garlic, diced carrots, parsnip, and sweet potato. Cook for another 5 minutes, stirring occasionally.
- 3.Stir in the ground cumin and coriander. Cook for 1 minute until fragrant.
- 4.Add the rinsed lentils and the vegetable stock. Bring to a boil, then reduce the heat to a simmer, cover, and cook for 25-30 minutes, until lentils and vegetables are tender.
- 5.Gently stir in the drained sardines, breaking them up slightly. Heat through for 1-2 minutes.
- 6.Remove from the heat. Stir in the lemon juice and season with salt and pepper to taste. Serve hot, garnished with fresh parsley.
Nährwertinformationen
Warum dieses Rezept
This recipe is exceptionally nutritious, offering a great balance of plant and fish-based protein, high fiber for digestive health, and essential omega-3 fatty acids from sardines. It's a low-cost, high-reward meal rich in vitamins and minerals.
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