- 2 Medium Sized (300g) Onions
- 2 Medium Sized (160g) Carrots
- 1 (160g) Leek
- 2 Tablespoons (20ml) Vegetable Oil
- 4 Large Sized (800g) Potatoes
- 2 Frozen Tablespoons (60g) Peas
- 2 Frozen Tablespoons (60g) Sweetcorn
- 1 Tins (400g) Chopped Tomatoes
- 2 Tablespoons (30g) Tomato Puree
- 1 Cups (200g) Red Lentils
- 1 Teaspoons (2g) Mixed Herbs
- 1 Teaspoons (2g) Chilli Powder
- 2 Cups (200ml) Water
- 1 Pinch (1g) Ground Black Pepper
Always check the label of each ingredient for allergy warnings.
Turn oven on to 160oC / 140oC fan oven / 320oF / gas mark 3. Slice the onions, carrots and leeks and dice the potatoes.
Heat the oil on a hob in a large pan, fry the onions and leeks until golden.
Add all the other vegetables and potatoes and stir in the tomato puree and tomatoes.
Rinse the lentils and add to pan with water, herbs, chilli powder and pepper.
Bring to boil and then simmer on a low heat for 10 minutes.
Transfer to an ovenproof dish, cook in oven for 30-40 minutes, then serve.
Time Saver Tips
This dish can be prepared in advanced and then reheated/ cooked in oven when ready. Carrots and potatoes don’t need to be peeled, just washed. Use an ovenproof pan if you have one to avoid transferring to a dish.
Cost Saver Tips
Continue to simmer gently on the hob rather than transferring to the oven.
Tips for Kids
Based on a single serving of 509g
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.