
Vegetable, lentil and bean mole
Serves:
6
Time to make:
1 Hour 25 mins
Total cost:
$14.08 / $3.52 per serve
(at time of publication)
(at time of publication)
Health information:
High fibre
Low fat
Vegetarian
High protein
Instructions
Instructions and steps:
Step 1 Spray a large saucepan with oil and place over medium heat. Add onion, capsicum, chilli, garlic and taco seasoning. Cook, stirring, for 5 minutes. Add lentils and stir well. Add tomatoes, beans and stock and bring to the boil. Reduce heat, cover and simmer gently for 30 minutes.
Step 2 Add mushrooms and sweet potato to saucepan and stir. Simmer gently, uncovered, for a further 25 minutes, until vegetables are tender. Stir in chocolate and coriander. Cook gently for another 5 minutes, until sauce is thickened. Serve with rice and top with sour cream, avocado and extra chopped fresh coriander, if desired.
HFG Tip
You can find green lentils in the soup aisle of the supermarket.
About this Recipe
First Published:
June 2010
Rating:
No votes yet
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Full ingredient list:
- cooking oil spray
- 1 large red onion, chopped
- 1 large red capsicum, deseeded, chopped
- 1 large red chilli, deseeded, finely chopped
- 2 cloves garlic, crushed
- 2 teaspoons reduced-salt taco seasoning
- 3/4 cup dried green lentils
- 400g can no-added-salt chopped tomatoes
- 400g can red kidney beans, rinsed, drained
- 4 cups reduced-salt vegie stock
- 250g button mushrooms, washed, quartered
- 250g sweet potato, diced
- 1 tablespoon dark chocolate, grated
- 2 tablespoons fresh coriander, chopped
- 4 cups cooked brown rice
- 6 tablespoons light sour cream
- 1/2 avocado, thinly sliced
Nutritional information (per serve)
Energy:
1860kJ
Calories:
445cal
Protein:
17g
Fat:
10g
- saturated:
3.5g
Carbohydrates:
65g
- sugars:
13g
Dietary Fibre:
11g
Sodium:
860mg
Calcium:
100mg
Iron:
4.3mg
Nutrition information is given per serve
*NS: not specified


