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Carb Smart Harissa-Spiced Beef Lentil Stew
Very High Fibre
High Protein
Under 50g of Carbs
Carb Smart Harissa-Spiced Beef Lentil Stew

with Butternut Squash and Mint

5 min
Difficulty: 2/3
African

Ingredients: Ground beef • Butternut squash • Yellow onion • Greek yogurt (milk) (skim milk, cream, active bacterial cultures) • Red lentils • Spinach • Tomato sauce (water, tomato paste, modified corn starch, soybean oil, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Chicken broth concentrate (sugars (maltodextrin, sugar), chicken stock, chicken fat, chicken flavor (chicken broth, salt, flavoring, water, glutamic acid, chicken fat, chicken powder, xanthan gum, organic sunflower oil), salt, yeast extract, xanthan gum, natural flavor) • Harissa spice blend (spices, salt, garlic powder, canola oil, silicon dioxide, spice extract) • Cilantro.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Tags

30-min-or-less
Very High Fibre
Soup-stew
High Protein
Under 50g of Carbs
Healthy Kickstart
Ingredients
Ground Beef

Ground Beef

250 g

Red Lentils

Red Lentils

0.5 cup

Harissa Spice Blend

Harissa Spice Blend

14 g

Baby Spinach

Baby Spinach

56 g

Tomato Sauce Base

Tomato Sauce Base

2 tbsp

Butternut Squash, cubes

Butternut Squash, cubes

170 g

Yellow Onion

Yellow Onion

1 unit(s)

Chicken Broth Concentrate

Chicken Broth Concentrate

2 unit(s)

Greek Yogurt

Greek Yogurt

1 unit(s)

Cilantro

Cilantro

7 g

Oil

Oil

2 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Start Stew

  • Before starting, wash and dry all produce.
  • Peel, then cut onion into 1/4-inch pieces.
  • In a large pot, heat 2 tbsp (2 tbsp) oil over medium.
  • Add beef, squash and onions. Cook for 6-8 min, breaking up the beef with a spoon, until veggies are tender and beef is cooked through.** Season with salt and pepper.

2
Prep

  • Meanwhile, roughly chop spinach. 
  • Thinly slice cilantro. 

3
Cook stew

  • To the pot with beef and veggies, add harissa spice blend, tomato sauce base and broth concentrate. Season with salt and pepper. Cook for 30 sec, stirring often, to toast.
  • Using a strainer, rinse lentils until water runs clear.
  • Add lentils and 3 cups (6 cups) water. Bring to a boil over medium-high.
  • Once boiling, reduce heat to medium-low. Cover and cook for 10-15 min, stirring occasionally, until lentils have softened. 

4
Finish stew

  • To the pot, add spinach. Cook for 1-2 min, stirring occasionally, until spinach is wilted.

5
Finish and serve

  • Divide Harrissa Spiced Beef Stew between plates. 
  • Dollop with yogurt. 
  • Sprinkle cilantro over top. 

6
Modularity step (under step 1)

If you've opted to get beef, cook in the same way the recipe instructs you to cook chicken.** 

Nutrition per serving

710

kcal

Calories

39

g

Fat

11

g

Saturated Fat

50

g

Carbohydrate

10

g

Sugar

10

g

Dietary Fiber

44

g

Protein

95

mg

Cholesterol

950

mg

Sodium

0.5

g

Trans Fat

1450

mg

Potassium

200

mg

Calcium

7

mg

Iron

Smart Harissa Chicken-and-Lentil Stew
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