This dish is simple, affordable, nourishing and delicious! Somewhere between a soup and a stew, even a dahl if you add some curry style spices. Spice it up and swap out ingredients as you like. This dish is versatile; its works well with all sorts of fun and tasty additions.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
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Tuscan Lentils Potatoes & Spinach
INSTANT POT PRESSURE COOK
PRESS SAUTE button ADD garlic, celery, parsley, chilli flakes & saute 4mins – stir often
ADD rinsed lentils, crushed tomatoes, water | broth & potatoes. LOCK LID pressure cook 10 mins. Quick-release. If you want it a little thicker, then saute it to reduce the lid off for a few minutes.
STIR IN SPINACH and season to taste. SERVE in bowls garnished with fresh parsley.
SAUTE garlic, celery, parsley, chilli flakes & saute 4mins – stir often – in a stainless pot, medium heat.
ADD rinsed lentils, crushed tomatoes, water | broth – lid on simmer 15mins – stir occasionally.
ADD POTATOES simmer for 10-20 mins until both lentils & potatoes are tender. Cooked = tender veg + thick stew-style consistency. Add more water or reduce with lid-off when vegetables are almost cooked to adjust consistency. Turn off the heat.
STIR IN SPINACH, salt & pepper. TASTE adjust salt & spice. SERVE in bowls garnished with fresh parsley.
with sourdough or Gluten-Free Body Balance Bread toasted.
with parmesan, cashew parmesan, Spinach & Basil Pesto.
topped with any steamed greens or roasted vegetables, or Grilled Mushrooms.
accompanied with a Green Salad.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.
OIL-FREE + SALT-FREE – use a splash of water to saute on medium heat, stirring often. Add 1 tbsp water at a time if your veg begins to stick at any point. Use dulse, sea lettuce, seaweed, soy sauce, liquid aminos or miso instead of sea salt.
CANNED tomatoes – you can use x2 small 14.5 oz | 411g if you don’t have a large one. You may need to reduce it a little longer.
SPICE IT UP; add more chilli to taste or make it more eastern or Indian flavoured spices like cumin, coriander, curry, and cardamom.
PEEL POTATOES or not? You do not need to peel potatoes; it depends on what textures you like; some peels will fall off during cooking. I do not peel the potatoes when cooking this for myself; when serving it to guests, I do.
SWAP Potatoes for Sweet Potatoes or squash, carrots, rutabaga, celeriac, cauliflower – cooking times will vary.
SWAP Spinach for Swiss Chard, Kale, braising greens, dandelion.