Ingredients (Makes 6 Mason Jars, 500ml each)
For the Stroganoff Sauce:
- 2 tbsp olive oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 300g mushrooms, sliced (button, cremini, or mixed)
- 1 tbsp soy sauce
- 1 tsp smoked paprika
- 1 tsp dried thyme
- ½ tsp black pepper
- 1.5 cans (600ml) coconut milk
- 1 tbsp Dijon mustard
- 2 tbsp nutritional yeast
- 1 tbsp cornstarch (mixed with 2 tbsp water)
For the Lentil & Pasta Base:
- 300g cooked whole wheat pasta (50g per jar)
- 1 can (400g) green or brown lentils, drained & rinsed
For the Toppings (Add Before Serving):
- 6 tbsp chopped fresh parsley
- 6 tbsp toasted walnuts
For Layering in the Mason Jars:
Bottom Layer (Creamy Stroganoff Sauce - Rich & Flavorful):
- Divide the stroganoff sauce evenly among the jars.
Second Layer (Hearty Protein Base):
- Add ⅙ of the lentils per jar.
Third Layer (Whole Wheat Pasta - Satisfying & Nutritious):
- Add 50g cooked pasta per jar.
Top Layer (Crunchy & Fresh Toppings - Add Before Serving):
- Chopped fresh parsley and toasted walnuts for extra texture and flavor.
Instructions:
-
Prepare the Stroganoff Sauce:
- Heat olive oil in a large pan over medium heat.
- Add onion and garlic, cooking for 3–4 minutes until soft.
- Add sliced mushrooms, soy sauce, smoked paprika, thyme, and black pepper, cooking for 5 minutes until mushrooms are golden.
- Stir in coconut milk, Dijon mustard, and nutritional yeast, then bring to a simmer.
- Whisk cornstarch and water, add to the sauce, and cook until thickened (3–5 minutes).
-
Cook the Pasta:
- Boil whole wheat pasta according to package instructions, then drain and let cool.
-
Assemble the Mason Jars:
- Bottom Layer: Pour the stroganoff sauce into each jar.
- Second Layer: Add lentils.
- Third Layer: Add cooked pasta.
- Top Layer: Store chopped parsley and toasted walnuts separately, adding before eating.
Storage & Serving:
- Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
- Store in the fridge until ready to eat.
- Shake the jar well, pour into a bowl, and microwave for 2–3 minutes until warm.
- Top with fresh parsley and toasted walnuts before serving.
Cooking Time:
⏱ 35 minutes total
Macronutrient Breakdown (Per Jar):
- Calories: ~500 kcal
- Protein: ~22g
- Carbohydrates: ~55g
- Fat: ~18g
- Fiber: ~10g
Average Cost Analysis (Per Jar, Based on UK Supermarkets)
- Olive Oil (½ tbsp): £0.08
- Onion (⅙): £0.05
- Garlic (½ clove): £0.04
- Mushrooms (50g): £0.18
- Soy Sauce (½ tbsp): £0.05
- Spices & Herbs: £0.10
- Coconut Milk (100ml): £0.25
- Dijon Mustard (½ tbsp): £0.05
- Nutritional Yeast (½ tbsp): £0.15
- Cornstarch (½ tsp): £0.02
- Lentils (100g): £0.12
- Whole Wheat Pasta (50g): £0.20
- Fresh Parsley (1 tbsp): £0.08
- Toasted Walnuts (1 tbsp): £0.15
💰 Total Cost per Jar: ~£1.57
💰 Total Cost for 6 Jars: ~£9.42
