As the name suggests, Lentil and Cavolo Nero Stew is incredibly good for you but thankfully it’s also delicious. Life’s too short to eat something healthy that doesn’t also taste fantastic. Cavolo Nero is the Italian cousin of Curly Kale and it’s packed full of iron and Vitamins K, A, C and B. Cavolo Nero leaves are tender and delicious but the stalks are incredibly tough so remove the stalks and use the leaves. The thing I love about this stew is that it’s delicious on its own but you can also add protein to it in the form of meatballs, chicken or sausage. If you can’t find Cavolo Nero then substitute for kale or savoy cabbage.
Iron helps to regulate blood sugar which in turn regulates energy and mood; an essential part of managing depression.
INGREDIENTS
Serves 2 Adults and 2 Children
240g cooked lentils (equivalent of 1 drained tin)
200g cavolo nero (including the stalks)
1 yellow onion
2 celery stalks
2 carrots
1 tin of cherry tomatoes
750ml vegetable stock
2 tbsp olive oil
1/2 head of garlic
2 bay leaves
1 tsp oregano
1 tsp basil
1 tsp parsley
1/2 tsp crushed chilli flakes
1 tsp salt
1/4 tsp black pepper
optional: grated parmesan
- Peel and finely chop the onion, carrots and celery. Add the oil to a large skillet over a medium to medium high heat then add the chopped veggies then sprinkle over with half the salt and cook for 8-10 minutes. Add the chopped garlic and cook for another 2 minutes.
- Add the stock, herbs, chilli flakes the rest of the salt, pepper, tomatoes and lentils. Stir and bring everything to the boil then turn the heat down and simmer (small, slow bubbles breaking the surface of the liquid) for 20 minutes.
- Cut the stalks away from the cavolo nero then chop the leaves into bite-sized pieces. Add the greens to the pan, stir and put a lid on then cook for 5 minutes.
- If adding a protein (like Italian Sausage Meatballs) add the cooked protein now then grate over with parmesan and serve.
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