A delicious and healthy stew from Dr Eva Orsmond.


  • 1 tblsp olive oil
  • 1 tsp all in one spice
  • 1 tsp black bean sauce
  • black pepper
  • 3 garlic cloves
  • 1 onion (approx 150g)
  • 1 leek (approx 150g)
  • 200 g split red lentils (uncooked value)
  • 4 carrots (approx 400g)
  • 4 celery sticks (approx 200g)
  • 1 parsnip (approx. 200g)
  • 3 cans whole peeled tomatoes in juice (400g each x3 = 1200g)
  • 25 ml soy sauce
  • 25 ml concentrated tomato puree (or paste)
  • 500 ml boiling water


  • Simmer the onion in olive oil in wok. Add all in one spice, black bean sauce, black pepper, crushed garlic cloves and finely chopped leek.
  • Add lentils and 500ml of boiling water from kettle. Stir.
  • Add the chopped carrots, parsnip, and cans of tomatoes, soy sauce and tomato puree.
  • Stir frequently and add more boiling water as required.
  • Simmer for approx 45 minutes until lentils and vegetables taste soft. Stir frequently.
operation transformation mains light meals and snacks