Crunch Time

Give your wintertime dishes a burst of west-coast sunshine with nourishing and flavour-packed California walnuts

A handful of California walnuts is loaded with goodness. Research suggests that these delicious, nutritious nuts are ﬁ lled with nutrients and minerals that could help to support heart, brain and gut health. They’re also the only tree nut to contain signiﬁcant amounts of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that plays a big part in our health.
What’s more, they’re also incredibly versatile. Thanks to unique growing conditions, California walnuts are mild and sweet in ﬂ avour, ready to add a sun-ripened crunch to wintertime snacks and main meals. Try experimenting with traybakes, soups and dressings. This lentil and vegetable stew is a great place to start.

LENTIL AND VEGETABLE STEW

SERVES 4
HANDS-ON TIME 10 mins TOTAL TIME 20 mins

1 tbsp olive oil
1 onion, chopped
2 carrots, diced
1 red pepper, diced
2 garlic cloves, crushed
1 tsp dried mixed herbs
3 tbsp oats
300g mushrooms, quartered
75g California Walnuts, roughly chopped
400g tin chopped tomatoes
400g tin lentils
500ml vegetable stock
Chopped parsley

Heat the oil in a large saucepan and fry the onion, carrot and pepper for 5 minutes. Stir in the garlic, herbs, oats, mushrooms and walnuts and fry for 1-2 minutes.
Stir in the tomatoes, lentils with the juice from the tin and the stock, bring to the boil and simmer uncovered for 20 minutes. Sprinkle with parsley to garnish.