Plant-based· VG · DF

Shepherd's Lentil & Root Veg Mix

Name: Shepherd's Lentil & Root Veg Mix
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Cuisine: British
Ingredients: 1 tin (240g drained) green lentils, rinsed; 300g carrot, 5mm dice; 250g swede, 5mm dice; 200g parsnip, 5mm dice; 100g leek, sliced; 60g porridge oats; 20ml rapeseed oil; 2 cloves garlic, crushed; 15g yeast extract; 20ml soy sauce; 10g cornflour; 4g dried thyme, rosemary, 2 bay leaves; 2 cubes stock cube; 500ml water

A thick, savoury lentil filling with carrot, swede and parsnip. No mushrooms or celery.

makes 19 blocks, about 16p each

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BatchJoy

batchjoy.com/recipes/shepherds-lentil-and-root-veg-mix/

Illustration of a bowl of Shepherd's Lentil & Root Veg Mix

Time: 1 hr20 min prep · 40 min cook
Makes: 19 blocks
Cost per blockPer block: 16p
Calories per blockCalories: 64 kcal
Fibre per blockFibre: 2.7g

You’ll need

Batch size

blocks

1 tin (240g drained)green lentils, rinsed
300gcarrot, 5mm dice
250gswede, 5mm dice
200gparsnip, 5mm dice
100gleek, sliced
60gporridge oats
20mlrapeseed oil
2 clovesgarlic, crushed
15gyeast extract
20mlsoy sauce
10gcornflour
4gdried thyme, rosemary, 2 bay leaves
2 cubesstock cube
500mlwater

Allergens: Gluten, Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Under mashed potato or sweet potato · Over a jacket potato with greens · Stuffed into a roasted pepper

Method

Step 1: Soften the leek, carrot, swede and parsnip in the oil for 12 minutes, adding the garlic for the last minute.
Step 2: Add the herbs, yeast extract, soy and stock. Simmer, lid ajar, for 20 minutes until the veg are tender.
Step 3: Add the lentils and oats and simmer 10 minutes.
Step 4: Thicken with the cornflour mixed into 2 tbsp cold water until it holds its shape on a spoon. Remove the bay.
Step 5: Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	64	2.5g	10.6g	1.5g	2.7g	0.71g
Per 3 blocks	192	7.5g	31.8g	4.5g	8.1g	2.13g

Cook’s notes

One tin across the batch keeps each meal to a gut-friendly portion of lentils.
The oats help it set firm enough to sit under mash.
A splash of lactose-free milk loosens it on reheating.

Serve it

Under mashed potato or sweet potato · Over a jacket potato with greens · Stuffed into a roasted pepper.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 192 kcal and 7.5g protein before rice, bread or potatoes.

Shepherd's Lentil & Root Veg Mix questions

What can I use instead of swede?

Turnip works, or simply use more carrot and parsnip. Keep to the 5mm dice so everything cooks in the same time.

How thick should it be before freezing?

It should mound up on a plate rather than spread. If it is still loose after the cornflour, simmer it uncovered for a few more minutes, stirring so it doesn't catch.

Can I make it gluten-free?

Use tamari instead of soy sauce, gluten-free oats and a gluten-free stock cube. Check the yeast extract label too, as some contain barley.