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Spanish Lentils with Chorizo


Serves 4

Go Spanish tonight with this quick, easy and low fat bowl of stewy comforting goodness. Big on fibre and low in fat, you’ll fill up the healthy way.
Per serve: 1159.7kj (277cals); 10g total fat (3.4g saturated fat); 8.3g fibre


You’ll need

Oil spray
1 large onion, finely sliced
3 garlic cloves, minced
1 large red capsicum, finely sliced
¾ chorizo sausage (90g), finely chopped
2 cans brown lentils, drained
1 400g can crushed tomatoes
2-3 cups chicken or beef stock (start with 2 and add more if you need to)
1 tsp smokey paprika
1 tsp cumin
6-10 drops of Tabasco Sauce (optional)
Salt and pepper
Coriander or parsley for garnish

Let’s go

Heat a large saucepan on medium, spray lightly with oil and add onion, garlic, capsicum and chorizo.

Cook for 8 minutes until vegetables are soft. Add remaining ingredients (except coriander/parsley), turn up the heat and bring to a simmer. Cover and simmer for 15 minutes until thick and fragrant. Serve in big bowls with a sprinkling of coriander or parsley.

Cook’s Hint
This dish is wonderful the next day so make a little extra and heat it up for lunch or freeze it for those nights where you just know you’re not going to want to cook.


Why it’s good for you
I adore this dish for its big flavours. Using only ¾ of a chorizo sausage gives all the flavour of that wonderful Spanish sausie without all the fat and calories that go with using a lot. Packed with fibre from the lentils and vegetables rounds off this Winter wonder as a family fave.
Per serve: 1159.7kj (277cals); 10g total fat (3.4g saturated fat); 8.3g fibre


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