Vegetarian Casserole Sprinkled with Hemp Seeds

Hemp seeds are rich in protein, omega fatty acids and fibre. Hemp is loaded with all 20 amino acids (including the 9 essential) and is an excellent source of plant-based protein which is suitable for vegetarians and vegans.

Per 30g

• Protein: 10g
• Polyunsaturated fat 11g
• Phosphorus 50%
• Magnesium 50%
• Zinc 25%
• Iron 15%

Why not use hemp seeds in your favourite casserole or stew for a food detox after such an enjoyable festive season of over indulging.

Ingredients

• 1 tbsp. melted Nutiva coconut oil or olive oil
• 1 onion finely chopped
• 3 garlic clove, sliced
• 1 tbsp. smoked paprika
• ½ tbsp. cumin
• 1 tbsp. dried thyme
• 3 medium carrots sliced
• 2 medium celery sticks, finely sliced
• 1 red pepper chopped
• 1 yellow pepper chopped
• 2 x 400g tins tomatoes
• 250ml vegetable stock cube
• 2 courgettes, sliced thickly
• 2 sprigs fresh thyme
• 250g cooked lentils
• Nutiva Hemp seeds
  

Method

• Heat the oil in a large, heavy-based pan. Add the onions and cook gently for 5-10 minutes until soft
• Add the garlic, spices, dried thyme, carrots, celery and peppers and cook for 5 minutes
• Add the tomatoes, stock, courgettes and fresh thyme and cook for 20 - 25 minutes
• Take out the thyme sprigs. Stir in the lentils and bring back to a simmer
• Sprinkle the hemp seeds and serve alongside quinoa