• 150g shortgrain brown rice
  • 2 tbsp olive oil
  • 1 red or white onion, sliced
  • 1 garlic clove, sliced
  • 1 tsp fennel seeds
  • 1 fennel bulb, chopped, fronds reserved
  • 1 red pepper, deseeded and chopped
  • 450g butternut squash, skinned, deseeded and chopped
  • 50g red lentils
  • 1 tbsp sundried tomato purée
  • 800ml hot vegetable stock
  • 2 bay leaves
  • 400g can cannellini beans, drained
  • 8 tenderstem broccoli spears

To serve

  • 50g feta, crumbled
  • 2 tbsp chopped fresh parsley


  1. 1

    Put the rice into a saucepan and add 500ml hot water. Cover with a lid and bring to the boil. Turn the heat down low and simmer for 25 minutes, until all the water has been absorbed. If the rice is done before the stew, turn the heat off but leave the lid on to keep the rice hot. The steam will finish cooking the rice.

  2. 2

    Heat the oil in a large, wide ovenproof pan and cook the onion for 5-10 minutes over a medium heat until the onion is starting to turn golden. Stir in the garlic and fennel seeds and cook for 1 minute. Season well.

  3. 3

    Add the fennel, pepper, squash and lentils, and give everything a good stir. Allow to cook for 5 minutes, stirring every now and then, to soften the vegetables. Whisk the tomato purée into the hot stock, then pour this mixture into the pan. Add the bay leaves and cannellini beans and season again, then cover with a lid and bring to the boil.

  4. 4

    Turn the heat down low and simmer for 20-25 minutes. After 15 minutes, place the broccoli spears on top of the stew and push them just under the top – the heat and remaining liquid will steam them until tender.

  5. 5

    Divide the cooked rice between four bowls and spoon some of the stew over the top, sharing out the broccoli as you go. Top with the feta and parsley to serve.

Nutritional Details

Each serving provides
  • Energy 1754kj 419kcal 21%
  • Fat 11.6g 17%
  • Saturates 3.7g 19%
  • Sugars 11.0g 12%
  • Salt 0.7g 12%

% of the Reference Intakes

Typical values per 100g: Energy 306kj/73kcal

Each serving provides

57.6g carbohydrate 9.4g fibre 16.1g protein

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