MAIN – VEGETARIAN STEW AND CAULIFLOWER MASH
PREP: 10 min
COOK: 15 min
TOTAL: 25 min
SERVES: 3
INGREDIENTS
Vegetable Mushroom Stew
Olive oil spray
3 tbsp olive oil
½ onion, chopped
4 cloves of fresh garlic, chopped
1 stalk of celery, diced
3 large carrots
550g sliced fresh mushrooms (any!)
¼ cup almond meal
½ cup white wine
2 cups stock, low salt
½ cup low-fat, Greek yoghurt
Spice Mix: 1 tbsp dried thyme + 1 tbsp dried sage + 1 tbsp dried rosemary + ½ tbsp nutmeg
Cauliflower Mash
½ onion, chopped
1–2 cloves garlic, crushed
2 cups cauliflower florets
½ parsnip, peeled and chopped
¼ cup cannellini beans, drained and rinsed
1 teaspoon vegetable stock powder
¾ cup low fat milk
1 tablespoon olive oil
1 tablespoon dried breadcrumbs
METHOD
Make Vegetarian Stew
1. Heat a large skillet on medium high and lightly spray with olive oil.
2. Add the onion, garlic and celery. Sauté until the onion is translucent.
3. Add the carrots and mushrooms. Sauté for 2-3 min. Then season with a pinch of salt and pepper. Continue until the mushrooms have browned and wilted.
4. Sprinkle in the spice mix and toss to coat everything.
5. Stir in 3 tbsp olive oil and sprinkle almond meal. Toss to coat veggies.
6. Deglaze the pan using ½ cup of white wine. Simmer on low-medium heat for 2-3 min.
7. Pour in broth and stir to combine everything, ensuring no lumps in almond meal.
8. Reduce to low and simmer for 10-15 min. The sauce should thicken up. Just before it is too thick, stir in Greek yoghurt. The consistency should be between a gravy and stew. Stir every few minutes to prevent burning.
9. Turn off stove and set aside.
Make Cauliflower Mash
1. Combine cauliflower, parsnip, vegetable stock powder, and milk in a large saucepan (use a deep saucepan, as the milk can overflow when brought to the boil).
2. As soon as it boils, reduce the heat to low and gently simmer until the vegetables are tender. Add the beans and remove from heat. Let cool for a few minutes.
3. Drain the water and return vegetables to the pot. Add the oil and start mashing.
4. Add salt and pepper to taste.
5. Divide stew and mash into four equal serves. Enjoy!
NUTRITION INFORMATION
ENERGY: 481 kcal (2012 kJ)
PROTEIN: 12.6 g
TOTAL CARBS: 31.7 g
SUGARS: 11.5 g
FIBRE: 7.6 g
TOTAL FAT: 32.2 g
SATURATED FAT: 4.5 g
SODIUM: 562 mg
CALCIUM: 166 mg
IRON: 2.9 mg