Lentil and Carrot Stew

Here in Exeter, freshers' week is coming to an end and it's definitely been better the second time around. So, for any freshers reading this who have had a disappointing one - don't judge what's to come by it!

This recipe is delicious and full of good stuff to make you feel better about yourself after a week of heavy drinking (it's definitely been one of them). Lentils are packed full of protein and the sweet potato gives you healthy carbs. This is definitely one where it's worth peeling and cutting everything before you begin to avoid burning things. About half an hour preparation time is needed in total.

Ingredients: This serves 4-5 people or one for several days. Keep it in the big saucepan with a lid on it in the fridge (allowing it to completely cool first) and heat up portions in the microwave until piping hot. 

• 200g or 7oz of puy or green lentils. Check on the packet that they're ones you cook for 15-20 minutes as they can vary.
• 1 stock cube - vegetable or chicken.
• 100g or 4 oz (ish) of mushrooms finely chopped.
• 1-2 carrot(s) peeled and grated.
• 1 can of chopped tomatoes (make sure it's just plain tomatoes in tomato juice, without added salt etc.)
• 1 onion, chopped.
• 1 pepper, chopped.
• Half to 1(depending on how big) sweet potato, peeled and cut into fairly small chunks.

Recipe:

• Place the lentils in a large pan (this is where the casserole dish comes in handy - see our Kitting out your Kitchen blog post for an example) and cover with cold water. Crumble in the stock cube and set over a medium-high heat to simmer. When it's boiling, set your timer to 20 minutes.

Crumble crumble

• Once you've done that, fry the onion, pepper and sweet potato in a dash of olive oil over a medium-high heat until the onion is soft.
• If at any point the lentils look like they're boiling dry, add some water from the kettle, but not too soon before adding the tomatoes because otherwise it'll be too wet.
• Add the mushrooms and fry until they're soft. 

Frying 

• Stir this mixture into the lentils and simmer for about 5 minutes before adding the chopped tomatoes and grated carrot.
• Now you season, season, season. Add a pinch of salt, a twist of pepper and a shake of dried herbs. If you've got any fresh herbs - chuck them in too. Taste it and adjust until it's just right. If you've got any tomato ketchup, a squeeze of that doesn't go amiss either.
• Cover, and cook for the remaining time on the timer. The lentils are done when they're tender but not mushy.

Done! 

I normally serve this with some boiled fresh veg such as celery, courgette and peas (chuck them in slightly salted boiling water for 8-10 minutes and the peas for 5 minutes) and some brown rice for extra carbs if I'm hungry/need it. It may not look so appetising after the first day as the lentils are brown by nature, but if you heat it up it's still perfectly good and tasty.

Complimentary Tune: Boom Clap - Charlie XCX

Tip of the day: Get a lamp/fairy lights for your room - believe me it can turn a horribly lit uni room into a warm and cosy-feeling space so easily. It makes all the difference in the world!

Quinoa and Bulgar Wheat Salad

One of the things I love about summer is salad. This one is easy and nutritious - the quinoa provides all your protein, and the bulgar wheat provides wholesome carbs. The herbs means it bursts with flavour and the vegetables just make it yummy and good. The aim is to make it as colourful as possible!

Ingredients - makes about 3/4 portions 
Keep it in the fridge and eat day-by-day

• 50g quinoa
• 50g bulgar wheat
• 1 1/2 tbsp olive oil
• Juice of half a lemon (you can buy bottles of lemon juice which may keep better. If so, I think a mean dessert spoon full) 
• Pinch of salt
• Mint, parsley and basil
• Half a cucumber (you can buy them in halves, which I do because I never eat them all in one go)
• Two tomatoes, or 5 cherry tomatoes
• Half a pepper
• 1 carrot
• Ready-cooked beetroot (this is the stuff you buy in vacuum packed packets in supermarkets)
• Half an avocado and any other raw veg you fancy - chuck it in!

Recipe

• Weigh out the quinoa and bulgar wheat, put it in a sieve and rinse it under a cold running tap.

It doesn't look like much, but it expands!

• Then place it in a saucepan, cover it with cool water until it's covered by about 5 cm, then bring to the boil. Once boiling, turn down the heat so it doesn't boil over, and cover. Set the timer for 15 minutes.
• Now to start cutting up the veg! Cut it all into fairly small chunks, and grate the carrot. It doesn't matter if you don't have all of it - I'd say the beetroot doesn't matter too much, it's just one of those things I have sometimes. Nor does the avocado. 
• Then chop the herbs. This is when having your own herb plants really comes into its own. You'll notice the flavour so much! 

• Keep checking the bulgar wheat and quinoa - if it's starting to boil dry, add a bit more water. You can always drain it off at the end.
• Once the 15 minutes is up, drain the water off and place the mix in a medium glass bowl. 
• Add the olive oil, pinch of salt and lemon juice. Then the herbs, fruit and vegetables. Give it a good mix and you're ready to go! See - easy!

If you're going to add avocado, I'd keep this separately in the fridge wrapped in cling film once you've started it because it goes brown very quickly. Serve the salad with some leaves. You could stir some cheese or pumpkin seeds through it too if you have any in stock.

Quinoa and bulgar wheat may not be your bog-standard fare, but they're so good for you. It might be worth looking into buying them in bigger packets to last a long time, and try to get them cheaply. However you won't use much bulgar wheat each time, so cost-wise, I reckon it evens out! 

This recipe could also be used for a healthy lunch if you keep it in the fridge.

Tip of the day: mix up your exercise and do something different every day. I get bored so easily so I go running, cycling, gym, or rowing!

Tune of the day: First Aid Kit - Emmylou 

---K