Spanish Style Lentil, Potato, and Tempeh Stew

This stew is inspired by the Spanish dish lentils with chorizo. We have replaced the traditional chorizo sausage with spiced tempeh crumbles. Some bra...nds of tempeh can be easily crumbled - if you struggle, give it a rough chop and then pulse several times in a food processor. Doing this allows it to absorb maximum flavour from the rest of the dish. It also transforms the texture, so if you have a tempeh skeptic in your life, this might be a dish to convince them! Read more

Prep time
10 minutes
Cook time
30 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
fibre
Probiotics
Prebiotics
3+ fruits &
vegetables
Contains
Soy
Ingredients
Serves 6
olive oil
white onion
Swaps: red onion, shallot
finely diced
garlic cloves
finely diced
tomato puree
tamari
Swaps: soy sauce
smoked paprika
oregano (dried)
plain tempeh
Swaps: firm tofu
hand crumbled or pulsed in a food processor
brown lentils (dried)
Swaps: green lentils (dried)
new potatoes
3cm cubed
carrot
sliced
red pepper
Swaps: green pepper, yellow pepper
2cm cubed
vegetable stock
Swaps: chicken stock
kale
Swaps: baby spinach
destalked and roughly chopped
Why is this healthy?
Plant
points
High
fibre
Probiotics
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

280kcal
Calories
19g
Protein
6g
Total Fat
41g
Carbs
10g
Fibre
9g
Sugars
195mg
Calcium
15%
 
7mg
Iron
38%
 
97mg
Magnesium
23%
 
262mg
Phosporus
21%
 
1020mg
Potassium
22%
 
912mg
Sodium
40%
 
2mg
Zinc
23%
 
1mg
Copper
79%
 
0mg
Vitamin B1
39%
 
0mg
Vitamin B2
38%
 
4mg
Vitamin B3
22%
 
1mg
Vitamin B6
75%
 
121mcg
Vitamin B9
30%
 
1005mcg
Vitamin A
112%
 
0mcg
Vitamin B12
1%
 
75mg
Vitamin C
84%
 
0mcg
Vitamin D
0%
 
2mg
Vitamin E
12%
 
144mcg
Vitamin K
120%
 
Calories: 280kcal; Protein: 19g; Total Fat: 6g; Carbs: 41g; Fibre: 10g; Sugars: 9g; Calcium: 195mg (15%); Iron: 7mg (38%); Magnesium: 97mg (23%); Phosporus: 262mg (21%); Potassium: 1020mg (22%); Sodium: 912mg (40%); Zinc: 2mg (23%); Copper: 1mg (79%); Vitamin B1: 0mg (39%); Vitamin B2: 0mg (38%); Vitamin B3: 4mg (22%); Vitamin B6: 1mg (75%); Vitamin B9: 121mcg (30%); Vitamin A: 1005mcg (112%); Vitamin B12: 0mcg (1%); Vitamin C: 75mg (84%); Vitamin D: 0mcg (0%); Vitamin E: 2mg (12%); Vitamin K: 144mcg (120%)
Show more
Why is this healthy?
Plant
points
High
fibre
Probiotics
Prebiotics
3+ fruits &
vegetables
Contains
Soy
Ingredients
Serves 6
olive oil
white onion
Swaps: red onion, shallot
finely diced
garlic cloves
finely diced
tomato puree
tamari
Swaps: soy sauce
smoked paprika
oregano (dried)
plain tempeh
Swaps: firm tofu
hand crumbled or pulsed in a food processor
brown lentils (dried)
Swaps: green lentils (dried)
new potatoes
3cm cubed
carrot
sliced
red pepper
Swaps: green pepper, yellow pepper
2cm cubed
vegetable stock
Swaps: chicken stock
kale
Swaps: baby spinach
destalked and roughly chopped

Ingredients

Serves 6
olive oil
white onion
Swaps: red onion, shallot
finely diced
garlic cloves
finely diced
tomato puree
tamari
Swaps: soy sauce
smoked paprika
oregano (dried)
plain tempeh
Swaps: firm tofu
hand crumbled or pulsed in a food processor
brown lentils (dried)
Swaps: green lentils (dried)
new potatoes
3cm cubed
carrot
sliced
red pepper
Swaps: green pepper, yellow pepper
2cm cubed
vegetable stock
Swaps: chicken stock
kale
Swaps: baby spinach
destalked and roughly chopped

Method

Your notes

1

Gather and prepare your ingredients.

2

Heat the olive oil in a large heavy-bottomed saucepan. Add the onion and garlic with a light sprinkle of salt and pepper. Cook, stirring often, for 3-4 minutes, until softened.

3

Add the tomato puree, tamari, paprika and dried oregano. Stir to coat. Cook for a further 1-2 minutes, until fragrant and darkened.

4

Add the crumbled tempeh. Stir to coat.

5

Add the lentils, potatoes, carrots, peppers and vegetable stock. Bring to a simmer and cook for 20-25 minutes, until tender.

6

Stir through the kale and allow to cook for a further 3-4 minutes, just until wilted.

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