Directions:
- Preheat oven to 200°C.
- Spray a med-large saucepan with oil over a med-high heat, add onion, celery & carrot & cook, stirring, for 5 mins, until soft.
- Add garlic & thyme & cook for another minute.
- Add lentils, kidney beans, zucchini, tomatoes, stock & vinegar and bring to the boil.
- Reduce heat & simmer, covered, for 20 minutes.
- While this is cooking place potatoes into a microwave-safe bowl, cover with cling wrap & microwave on high for 7mins, or until very tender, then mash with the skim milk ( & a little S&P if you wish).
- Spoon vegetable mixture into an 8 cup capacity ovenproof dish, spread your mashed potatoes over the mix, then sprinkle with parmesan.
- Bake for 15-20 mins, or until golden.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 189.83 Kcal (795 kJ) | ||
| Calories from fat | 48.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.36g | 8% | |
|---|---|---|---|
| Cholesterol | 7.61mg | 3% | |
| Sodium | 646.59mg | 27% | |
| Potassium | 697.9mg | 15% | |
| Total Carbs | 24.61g | 8% | |
| Sugars | 5.46g | 22% | |
| Dietary Fiber | 7.23g | 29% | |
| Protein | 14.27g | 29% | |
| Vitamin C | 45.2mg | 75% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 3.5mg | 20% | |
| Calcium | 173.1mg | 17% | |
| Amount Per 100 g | |||
| Calories | 67.21 Kcal (281 kJ) | ||
| Calories from fat | 17.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.9g | 8% | |
|---|---|---|---|
| Cholesterol | 2.69mg | 3% | |
| Sodium | 228.95mg | 27% | |
| Potassium | 247.12mg | 15% | |
| Total Carbs | 8.71g | 8% | |
| Sugars | 1.93g | 22% | |
| Dietary Fiber | 2.56g | 29% | |
| Protein | 5.05g | 29% | |
| Vitamin C | 16mg | 75% | |
| Iron | 1.2mg | 20% | |
| Calcium | 61.3mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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