Lentil and Beef Stew

Lentil Beef Stew.jpg

This recipe transforms a regularĀ 2-serving can of Campbell’s Chunky Beef soup into a big, satisfying meal for a whole family! It also adds extra protein, vitamin A, fibre, and other essential nutrients. You can serve this stew with a slice of bread or a bun, or over rice or pasta.

Serves: 3-4

INGREDIENTS

Non-perishables

  • 1 can Campbell’s Chunky Beef Soup
  • 1/2 can lentils OR chickpeas, drained and rinsed
  • 1 1/2 cups water

Fresh/Frozen

  • 1 carrot, peeled and sliced
  • 2 white turnips, peeled and sliced, OR 1/4 rutabaga, peeled and sliced
  • Optional: 1 celery stick, chopped

Seasoning

  • Fresh parsley, chopped OR 2 tbsp dried parsley

KITCHEN EQUIPMENT

  • Large saucepan

INSTRUCTIONS

  1. In a saucepan, boil the water. Add the carrots and turnips, cooking for 4 minutes (or until soft; be careful not to overcook, otherwise veggies will be mushy!)
  2. Turn heat down to medium. Add the can of soup and the lentils/chickpeas. Add the parsley and celery (if using).
  3. Stir the mixture thoroughly. Heat through until it begins bubbling, then serve.

Butternut Squash Soup

Butternut Squash Soup.jpg

(Source: Kraft Canada)

Butternut squash is a great source of fibre and vitamins A and C! It is a comforting winter squash that is good for you and will keep you full. When it’s in season (i.e. late fall/winter), it’s also quite inexpensive!

Serves: 4

INGREDIENTS

Non-perishables

  • 2 cans chicken or vegetable broth
  • 1/2 cup instant white rice, uncooked

Fresh/Frozen

  • 1 onion, chopped
  • 1 carrot, chopped
  • 2 celery (stalks, not whole bunches/roots!), chopped
  • 4 cups chopped butternut squash
  • 1 cup water
  • 1/4 cup milk

Seasoning

  • 1 tsp ground nutmeg

KITCHEN EQUIPMENT

  • Medium pot
  • Wooden spoon
  • Blender
  • Microwave

INSTRUCTIONS

  1. Preparing butternut squash: Cut off the ends of the butternut squash, then microwave on high for ~5 minutes (depending on size of the squash), until you can easily pierce the squash with fork. Then peel the squash, cut it in half, scoop out the seeds, and cut into ~1-inch cubes.
  2. In medium pot, bring 1 can of broth, onions, carrots, and celery to a boil. Cook for 5-10 minutes , until vegetables are tender.
  3. Add squash, rice, and nutmeg. Mix well.
  4. Stir in water and remaining can of broth. Simmer on medium-low heat for 10-15 minutes, until the squash is tender.
  5. Blend soup in small batches until smooth.
  6. Return to pot and stir in milk. Serve hot.