Spicy Veggie Stew

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Spicy Veggie Stew
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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 30 min.
Ready in

Ingredients

for
4
Ingredients
¾ cup green Lentils
boiling water
2 tablespoons Oil
1 large onion (chopped)
2 cloves garlic (crushed)
1 teaspoon Chili powder
1 teaspoon ground Cumin
1 red Bell pepper (seeds removed and chopped)
1 green Bell pepper (seeds removed and chopped)
28 ounces canned tomatoes
1 tablespoon tomato puree
1.333 cups vegetable stock
3 ½ ounces peas
1 zucchini (chopped)
salt
freshly ground Black pepper
14 ounces canned red Kidney beans (drained)
1 tablespoon chopped cilantro
How healthy are the main ingredients?
tomatoKidney beansLentilgarliconionCumin
Preparation

Kitchen utensils

1 Measuring cups, 1 Mixing bowl, 1 Hand mixer (mit Quirlen und Knethaken), 1 Small knife, 1 Rolling pin, 1 Fluted tart pan (28 cm Ø; möglichst mit Hebeboden), 1 Fork, 1 Brush, 1 Wire rack, 3 Bowls, 2 Small pots, 1 Wooden spoon, 1 Mixing bowl, 1 Dough scraper, 1 Fine-mesh sieve, 1 Tablespoon, 1 Fork, 1 Kitchen scale, 1 Immersion blender

Preparation steps

1.
Put the lentils in a large bowl and pour boiling water over them to cover. Leave to soak for 30 minutes. Drain well.
2.
Heat the oil in a large pan and cook the onion, garlic, chilli and cumin over a low heat for 7-10 minutes or until the onions are soft, but not browned.
3.
Add the peppers and drained lentils and cook for 5 minutes, stirring all the time. Add the tomatoes, puree, stock and peas. Bring to a boil and simmer gently for about 30 minutes until the lentils are tender. Add the courgettes and simmer for a further 5 minutes. Season to taste with salt and pepper.
4.
Add the drained kidney beans and simmer for 5 minutes. Spoon into serving bowls and scatter with chopped coriander.