Even hardened carnivores will love this fibre-filled and immune-boosting stew.
SERVES 2
Ingredients
140g (5oz) brown rice
2 tbsp olive oil
300g (10oz) mixed mushrooms
1 onion, thickly sliced
1 leek, thickly sliced
1–2 garlic cloves, finely chopped
1 tbsp each of tomato purée and plain flour
160ml (51/2fl oz) home-made vegetable stock
400g (14oz) can chopped tomatoes with herbs
freshly ground black pepper
chopped tarragon and 2 tbsp fat-free Greek yogurt, to serve
1 Cook the rice according to the packet instructions. Heat half the oil in a non-stick pan over a medium heat. Fry the mushrooms for 8 minutes until browned; set aside.
2 Add the remaining oil to the pan. Cook the onions, leeks, and garlic gently over a low heat for 10 minutes. Coat the veg in the tomato purée and flour. Add the stock and simmer for 5 minutes.
3 Add the mushrooms along with the black pepper; simmer for 15 minutes. Then, stir through the tarragon and serve with the yogurt.
NUTRITION PER SERVING Calories 498 Total fat 13.3g Saturated fat 2g Carbohydrates 82.4g Dietary fibre 9.6g Sugars 18g Protein 17.4g Salt 0.2g