Lentil and spinach stew
Full of high-fibre lentils and vegetables, this stew can ease constipation without causing bloating
Ingredients
- 1 cup dried lentils (rinsed)
- 4 cups of water or low-sodium vegetable broth
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1 carrot, peeled and diced
- 2 cups of fresh spinach, roughly chopped
- 1 teaspoon ground turmeric
- 1 teaspoon ground ginger
- 1 tablespoon olive oil
- Salt and pepper to taste
When you’re starting a new dose of weight loss injections, constipation and bloating can be really common side effects. The lentils in this stew are a great source of fibre and protein – and when they’re combined with cooked veggies that are easy to digest (like spinach) they can help to relieve constipation while being gentle on your stomach.
And remember – staying hydrated is also really important for managing constipation. So make sure you drink plenty of water alongside eating fibre-rich meals.
Instructions:
- In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and garlic, sauté until they are soft and translucent. Add the diced carrot and cook for another 5 minutes.
- Add the rinsed lentils to the pot along with water or vegetable broth. Stir in the ground turmeric and ginger. Bring the mixture to a boil, then reduce the heat, cover and simmer for about 20-25 minutes or until the lentils are tender.
- Once the lentils are cooked, add the chopped spinach to the pot. Cook for an additional 5 minutes or until the spinach has wilted.
- Taste the stew and adjust the seasoning with a minimal amount of salt and pepper.
- Serve the stew warm. For an extra boost of fibre, you can pair it with a slice of whole-grain sourdough bread.
When we present you with stats, data, opinion or a consensus, we’ll tell you where this came from. And we’ll only present data as clinically reliable if it’s come from a reputable source, such as a state or government-funded health body, a peer-reviewed medical journal, or a recognised analytics or data body. Read more in our editorial policy.
Share your thoughts.
Was this info helpful?