IBS Friendly Lentil Stew

Ingredients (for 6 servings):
1 tb olive oil
100 g green tops of spring onion, chopped
180 g carrots, diced
200 g zucchini, diced
150 g red bell pepper, diced
½ tsp smoked paprika
½ tsp ground cumin
½ tsp dried thyme
½ tsp dried oregano or basil
½ tsp turmeric
1 bay leaf
1½ tsp salt
Pepper, to taste
300 g sweet potato, peeled & cubed
225 g white potato, peeled & cubed
240 g chopped tomatoes (fresh, or plain canned tomatoes)
30 g tomato paste
1 tsp tamari or soy sauce
1 tsp nutritional yeast
600 ml water
250 g canned brown or green lentils, rinsed and drained
90 g baby spinach
1 tb flaxmeal
10 g chopped parsley or basil, for serving
1 tsp oil and a squeeze of lemon before serving (optional)


Instructions:
1. Heat the oil in a large pot over medium heat. Add spring onion greens, carrots, zucchini, and red bell pepper. Sauté until softened and lightly golden.
2. Stir in the smoked paprika, cumin, thyme, oregano, turmeric, bay leaf, salt, and pepper. Cook for a minute until fragrant.
3. Add the sweet potato, white potato, tomatoes, tomato paste, tamari, nutritional yeast, and water. Stir well, scraping up any bits from the bottom.
4. Bring to a gentle boil, then reduce to a simmer. Cook, stirring occasionally, until the potatoes are soft and the liquid has reduced into a rich, thick stew. If it's too thin, simmer uncovered for about 10 minutes more. If it's too thick, add 50–100 ml water.
5. Stir in lentils and spinach. Simmer until spinach is wilted and lentils are warmed through.
6. Remove from heat. Stir in the ground flaxseed and let the stew rest for about 10 minutes to thicken and bind beautifully. Taste and adjust seasoning.
7. Remove the bay leaf. Ladle into bowls, sprinkle with chopped parsley or basil, and optionally drizzle with a little olive oil or lemon juice.


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