Turkey, Spinach & Quinoa Stew
A light, herby stew of turkey mince, quinoa, sweet potato and lots of spinach.
makes 26 blocks, about 29p each
- Time
- 50 min10 min prep · 40 min cook
- Makes
- 26 blocks
- Cost per blockPer block
- 29p
- Calories per blockCalories
- 63 kcal
- Fibre per blockFibre
- 1.9g
You’ll need
- 450gturkey mince (2% fat)
- 250gfrozen leaf spinach
- 200gsweet potato, 1cm dice
- 200gcarrot, diced
- 200gcourgette, diced
- 100gquinoa, rinsed
- 1 tin (240g drained)green lentils, rinsed
- 60gleek, sliced
- 10mlrapeseed oil
- 2 clovesgarlic, crushed
- 8gcumin, sweet paprika, oregano
- 2 cubesstock cube
- 700mlwater
Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.
Serve it
On its own as a hearty bowl · With a jacket potato · Over rice with a little grated cheddar
Method
- Step 1: Brown the turkey in the oil for 8 minutes, breaking it up, adding the garlic for the last minute.
- Step 2: Add the carrot and leek for 5 minutes, then the spices for 1 minute.
- Step 3: Add the quinoa, sweet potato and stock. Simmer, lid ajar, for 15 minutes.
- Step 4: Add the courgette, spinach and lentils and simmer uncovered for 10 minutes until the quinoa is tender and the stew is thick.
- Step 5: Season, cool and freeze in 70g blocks.
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 63 | 5.9g | 7.5g | 1.1g | 1.9g | 0.37g |
| Per 3 blocks | 189 | 17.7g | 22.5g | 3.3g | 5.7g | 1.11g |
Cook’s notes
- Rinse the quinoa well to remove its bitter coating.
- The quinoa keeps absorbing liquid, so add a splash of water when reheating.
- Chicken mince works too.
Serve it
On its own as a hearty bowl · With a jacket potato · Over rice with a little grated cheddar.
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 189 kcal and 17.7g protein before rice, bread or potatoes.
Turkey, Spinach & Quinoa Stew questions
Can I use rice instead of quinoa?
Long-grain white rice works and cooks in about the same time. Rinse it first and keep an eye on the liquid, as it soaks it up in the same way.
Can I leave out the lentils?
Yes. The quinoa still thickens the stew, so it will just be a little looser; simmer it uncovered for a few more minutes if needed.
What can I use instead of courgette?
Green beans cut into short lengths or extra carrot work. Add green beans at the same point as the courgette; carrot can go in with the leek.
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Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.