Healthy stew or casserole instructions
- Deep Saucepan or large casserole dish/stockpot
- Your Ingredients! (full list below)
- Something to stir with (a spoon, spatula etc)
Find a Healthy Stew/Casserole recipe
(or read on for our step-by step guide)
Choose your ingredients, you’ll need:
Use whichever oil you have, We like olive oil, avocado or coconut oil
You can use a stock cube/stock pot or your own homemade stock if you have it. We’d recommend using a stock that matches your other ingredients, it could be beef, lamb, chicken, vegetable or fish.
Base Veg (optional)
We’d recommend some base veg to flavour your stew. We like: Onions, garlic, celery, shallots.
Pick a range of vegetables (3-4 is a good number) and cut them into even pieces. Our favourites are: Carrot, sweet potato, potato, peppers, onions, tomatoes, broccoli, cauliflower, parsnips, squash, swede, cabbage, kale, spinach
Pick a healthy protein (optional)
If you want to add a protein source, cut it into even sized cubes (an inch or so). We’d recommend chicken, other lean meat, bacon, Quorn, tofu, lentils, chickpeas, beans (butter/cannellini/kidney), fish or prawns.
Pick a healthy Carb (optional)
Choose a carbohydrate like rice, mashed potato or bread. We’d recommend wholegrain rice, quinoa, sweet potato mash, or a chunk of great wholemeal bread. N.B. You might not need one if you’ve put carbs (like potatoes) in the stew already!
- Gently fry your base veg in some oil in your pot/saucepan
- Add your protein to the pot, and fry for a few minutes (if it isn’t already cooked)
- Add your chunks of veg to the pot
- Pour enough stock over it to cover the other ingredients
- Stick it in the oven at about 180-200 degrees (or leave it on a low heat on the hob) for at least 20 minutes
- Test the meat and veg to see how cooked it is, leave it a bit longer if you’re not sure (anything up to an hour will be ok)
- Serve up with your chosen carb (optional)
- More tips below
Tips for cooking:
- Check if your meat is cooked by cutting into it and making sure it is cooked through
- You can add your favourite herbs and spices, click on the links for guides about what goes with what
- Experiment by adding fruit like apple and pear to your stews and casseroles, they bring great fresh flavours.
- Stews and casseroles can also be done in a slow-cooker (if you have one), just chuck everything in and set the timer.