Ingredients:

• 300 g dry mixed legumes, soaked overnight
  (Lentils, peas, mung beans, kidney beans, butter beans, cannellini beans, chickpeas, black beans)

• 600 ml filtered water

• 2 tbsp extra virgin olive oil

• 1 oz Himalayan salt (adjust to taste)

• 1 tsp NZEALTH 14 Spice Sprinkle

• 1 tsp NZEALTH 4 Spice Paste

• 1 tsp whole fennel seeds

• 4-5 tomatoes

• 2 big onion, chopped

• 30 g garlic cloves, peeled and chopped

• 1–2 capsicums (bell peppers), chopped

• 2 red chili, chopped (optional, for heat)

• 1 cube (or small handful) parsley, chopped

• 50 g grated Parmesan cheese

Instructions:

1. Soak the Legumes (Night Before):
In a large bowl, combine dry mixed legumes with:

• A drizzle of olive oil

• A generous pinch of Himalayan salt

• 1 tsp of NZEALTH 14 Spice

Stir well and cover with plenty of water. Let soak overnight at room temperature.

2. Morning Cooking – Start the Stew Base:

• Drain and rinse the soaked legumes.

• Add 600 ml of fresh filtered water to the legumes in a pot.

• Bring to a boil and skim off any residue or foam that rises to the top using a spoon or sieve.

• Once skimmed, reduce to a low simmer.

3. Create the Flavour Base:
In a separate pan, heat olive oil and sauté:

• Onion, garlic, chili, capsicums, tomatoes

• Season with Himalayan salt, NZEALTH 14 Spice, and NZEALTH 4 Spice Paste

• Cook until the vegetables are soft and slightly caramelized (about 10–15 minutes).

4. Combine & Simmer:

• Add the sautéed vegetables to the legume pot.

• Stir in the bay leaf, fennel seeds, and chopped parsley.

• Bring everything to a gentle boil again.

5. Bake Low & Slow:

• Preheat your oven to 160°C (320°F).

• Transfer the pot to the oven (with a lid on) and bake for 4 hours.

• Stir once or twice if needed during baking.

6. Serve:

• Once ready, remove from the oven and stir in grated Parmesan.

• Serve hot with a wedge of lemon on the side for brightness and balance.