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Lamb and Lentil Stew

Preparation: 10 mins

Cooking: 60 mins

Serves 4, costs under £6.00

Ingredients

  • 1 Pack Lamb (300g) (Diced)
  • 1 Tablespoons Vegetable Oil (10g)
  • 1 Leek (160g) (Medium Sized)
  • 1 Onion (150g) (Medium Sized)
  • 2 Carrots (160g) (Medium Sized)
  • 2 Tablespoons Plain Flour (40g)
  • 3 Cups Water (500ml)
  • 1 Stock Cube (Lamb or Vegetable) (7g) (Reduced Salt)
  • 5 Potatoes (1kg) (Large Sized)
  • ¼ Cups Red Lentils (40g)
  • 1 Tins Chopped Tomatoes (200g)
  • 1 Pinch Ground Black Pepper (1g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel the onion, wash the leek and remove outer layer, wash the carrots and potatoes. Slice the onion, leek and carrot and dice potatoes. Rinse the lentils with cold water.
  2. Heat oil in a large pan then add the onions and fry for 2 minutes then add the leek and cook for a further 2 minutes. Coat the lamb in flour then add to pan and cook until it turns brown.
  3. Dissolve the stock cube in boiling water and add to pan with the carrots, potatoes, lentils and tomatoes
  4. Bring to the boil and then simmer for 30- 40 minutes until stew thickens and the vegetables are soft.
  5. Add black pepper to taste then serve.

Nutritional Information


Per 100g
Per 510g serving (% ref. intake)

Energy Kcals
126.00
643.00 (32.00%)
Energy Kj
529.00
2699.00 (32.00%)
Protein
6.00g
30.10g
Total Fat
2.60g
12.80g (18.00%)
Saturated Fat
0.90g
4.60g (23.00%)
Carbohydrates
20.90g
106.60g
Total Sugars
2.30g
11.70g (13.00%)
NSP Fibre
2.10g
10.70g
Sodium
28.00g
143.00g
Salt
0.10g
0.50g (9.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.