A hearty and nutritious one-pan stew combining flaky mackerel, protein-rich red lentils, and vibrant vegetables. This budget-friendly meal is packed with flavor and ready in under 40 minutes.
Ingredients
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced (approx. 200g)
- 200g red lentils, rinsed
- 400g canned chopped tomatoes
- 750ml vegetable broth
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 2 cans canned mackerel (approx. 250g total), drained
- 100g fresh spinach
- Juice of 1/2 lemon
- Salt and black pepper to taste
Instructions
- 1.Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and carrots, and cook for 5-7 minutes until softened.
- 2.Add the minced garlic, smoked paprika, and cumin, and cook for another minute until fragrant.
- 3.Stir in the rinsed red lentils, canned tomatoes, and vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for 15-20 minutes, or until the lentils are tender.
- 4.Gently stir in the drained mackerel, breaking it into large flakes. Add the fresh spinach and cook for 2-3 minutes until the spinach has wilted and the fish is heated through.
- 5.Remove from the heat. Stir in the fresh lemon juice and season with salt and pepper to taste. Serve hot.
Nutrition Information
Why this recipe
This recipe is exceptionally healthy, combining omega-3-rich mackerel for brain and heart health with high-fiber red lentils for digestive wellness and sustained energy. It's a balanced, low-cost meal packed with vitamins, minerals, and protein.
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