So the low cal diet plan got a little interrupted with last minute dinner guests. I had to change tack and carb things out a little, simply to make the veggies go further. Last night I picked up where I left off with this veg laden, lighter version of a stew. Instead of the traditional mashed potato, rice or cous cous accompaniment, I went for celeriac. It's lighter tasting and much lower in calories than potatoes.
Ingredients:
For the stew...
low fat cooking spray
1 onion, diced
2 cloves garlic, finely chopped
1/2 leek, finely sliced
1 large carrot, cut lengthwise and chopped
1 red capsicum, chopped
1 small eggplant, diced
1/4 head of broccoli, chopped into small florets
1 courgette, sliced lengthwise and chopped into chunks
1 tin cannellini beans
1 Tbs tomato paste
1 Tbs balsamic vinegar
1/2 Tbs vegetarian gravy granules
1 tsp brown sugar
1/2 c water
1/4 c red wine
1 Tbs nutritional yeast
20 fresh basil leaves, chopped
A handful of fresh parsley, chopped
For the puree...
1 celeriac, chopped into big pieces1/2 tsp celery salt
Black pepper
To make:
1) In a large pot, heat some low fat cooking spray and add the onions. Cook for 2 minutes before adding the garlic and cooking for another minute. Add the leek, salt, pepper and celery salt and stir well, then cook for another 2 minutes.
2) Add the rest of the vegetables (except the beans) and cook, stirring every now and then for 8 minutes, then turn the heat down, cover and cook for 10 minutes.
3) While the stew is cooking, boil the celeriac in plenty of water until soft (about 10 minutes).
4) In a small bowl, mix together the tomato paste, balsamic vinegar, gravy granules, sugar, water and wine. Add this to the vegetables with the nutritional yeast and cannellini beans and mix well, then cover and cook for 10-15 minutes (until all veggies are tender), adding the fresh herbs 5 minutes before the end of the cooking time.
5) Puree the celeriac with a stick blender and spoon onto plates. Serve the stew over the puree.
Serves 2 to 3.
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