Veggie Stovies with baby spinach

Recipe by Joe Jones,medium Prep: 15 minutes,Cooking: 25 minutes,Serves: 4

Stovies are a traditional Scottish dish making use of staple potatoes and root vegetables, along with left over meat, such as beef, lamb or chicken

This version uses potatoes and carrot, flavoured with onions and stock. But any root veg in season can be added, along with tinned lentils or soya mince to bulk it out further.

Ingredients

SERVINGS 4

Ingredients

  • 900g Red potatoes, peeled and sliced
  • 1 medium onion, sliced
  • 1 vegetable stock cube
  • 1 large carrot, peeled and sliced
  • 225g Baby spinach, washed and drained
  • 1/2 teaspoon ground nutmeg (optional)
  • Pinch ground black pepper

Utensils

  • Chopping board
  • Greaseproof paper
  • Kitchen scales
  • Knife
  • Large saucepan
  • Measuring jug
  • Sieve
  • Vegetable peeler
  • Wooden spoon

Instructions

Method

  1. Peel the potatoes, then cut them in half lengthways and slice
  2. Peel the carrot then cut into coin shaped slices
  3. In a large saucepan, heat the oil before adding the sliced onions and frying on a low heat until softened
  4. Stir in the potatoes and carrot, then mix, turning over to coat the slices well in the oil
  5. Crumble the stock cube into a measuring jug and make up to 150ml with boiling water
  6. Add the stock to the pan and season with a teaspoon of ground pepper and mix well
  7. Cover the pan with a sheet of greaseproof paper, gently pressed down on the potatoes before placing the pan lid on top
  8. Turn the heat down to the lowest setting and cook for 20 minutes until the vegetables are tender
  9. Shake the pan every now and then to make sure the potatoes dont stick
  10. While the potatoes are cooking, wash and drain the baby spinach, removing as much water as possible
  11. Add the spinach to the pan, turn up the heat and cook until the spinach has wilted and any excess moisture has gone
  12. Stir again now and then while adding the ground nutmeg if using

Nutrition

  • Energy

    1234kj 295kcal 14.75%
  • Fat

    8.5g 12%
  • Saturates

    0.8g 4%
  • Sugars

    0.2g 0%
  • Salt

    0.82g 14%

Carbohydrates and Fibre

Potatoes are a good source of carbohydrates which are the bodies main source of energy. Especially when eaten with their skin, potatoes also contain good amounts of fibre, which helps keep our digestive systems healthy.

Protein and Minerals

Potatoes also contain good amounts of protein and important minerals such as iron and magnesium, which all help to keep our bodies functioning properly.

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