Black Bean, Lentil and Mushroom Stew

Look, I made this when I was pregnant, exhausted and desperately unwell with Bronchitis. My husband had just returned from 5 days away, it was late, we were all tired and hungry so I literally threw all these ingredients in a large saucepan, crossed my fingers and prayed it didn’t suck. 

 

 

Ingredients

1 Medium Zucchini (diced)

2 Cloves Garlic (crushed)

1/2 Red Capsicum (diced)

7 Feild Mushrooms (sliced)

1 Large Handful Fresh Flat Leaf Parsley (rinsed and roughly chopped)

1 can Brown Lentils (drained and rinsed)

1 can Black Beans (drained and rinsed)

1.5 cups Vegetable Stock

1 cup Filtered Water

Sea Salt and Cracked Black Pepper to taste

2 Pinches Ground Cumin

2 Pinches Ground Ginger (you can absolutely use fresh Ginger, I was simply too lazy;-))

Dried Onion Powder to taste (as with Ginger, you can substitute onion powder for a medium brown onion, but I was taking the ‘screaming tired toddler/sick mummy’, short cut tonight)

2 Pinches Tumeric

Fresh Lime Juice to squeeze over dish when served.

Avocado diced for serving. (can be omitted to make fat free)

1.5 cups brown rice (serves 4 people)

 

*I used all organic ingredients and biodynamic brown rice but simply use whatever you have access to if you are unable to access cheap organics where you live. However, check out your local farmers markets for inexpensive organics if there is one in your area as organic is definitely a better alternative whenever possible.

 

Method

Place rice on to cook prior to prepping the vegetables as brown rice takes around 40 minutes to cook via the absorption method – (1.5 cups of rice to 3 cups of water. Boil water and once boiled, add rice and turn to low temp until water has absorbed and rice has softened)

Place a small amount of water in a large saucepan, on medium heat, add crushed garlic and all spices and onion powder and stir until garlic has softened.

Add Capsicum, Zucchini, Mushrooms, Lentils and Black Beans, stock and remaining water and cover. Turn heat to high, once bubbling, turn down to low, stirring occasionally to ensure doesn’t stick to pan (add a little more water if the vegetables do not appear to have cooked through and there does not appear to be enough liquid remaining in the pan).

Once rice has cooked and vegetables are cooked through, add fresh parsley and taste to see if you think it requires further seasoning with Sea Salt and Black Pepper.

Stir and Serve over cooked brown rice.

Add 1/4 diced avocado (unless wanting this dish to be low in fat).

Squeeze lime juice (lemon would also be lovely) over top! 

I sprinkled some chilli flakes over mine as I like a bit of heat.

 

Enjoy! xx