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Vegetable Lentil Stew

 Vegetable Lentil Stew
This delicious stew is nothing but good for you! The chunky mixture, seasoned with chili powder and cumin, is chock-full of hearty beans, lentils and other veggies. Steaming bowls of it make a warm and satisfying supper. -Vi Toews, Bluffton, Alberta
13 ServingsPrep: 20 min. Cook: 40 min.

Ingredients

  • 4 cups reduced-sodium V8 or tomato juice
  • 2 cans (14-1/2 ounces each) Italian stewed tomatoes
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 2 medium carrots, thinly sliced
  • 2 medium potatoes, cubed
  • 1 large onion, chopped
  • 1 green pepper, chopped
  • 1 sweet red pepper, chopped
  • 1 cup dried lentils, rinsed
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons chili powder
  • 2 teaspoons dried basil
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 package (10 ounces) frozen chopped spinach, thawed
  • TOPPING:
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup reduced-fat plain yogurt
  • 2 tablespoons minced chives

Directions

  • In a Dutch oven, combine the first 15 ingredients. Bring to a boil.
  • Reduce heat; cover and simmer for 35-40 minutes or until lentils and

2 of 2

Vegetable Lentil Stew (continued)

Directions (continued)

  • vegetables are tender.
  • Stir in spinach; heat through. Combine topping ingredients; dollop
  • about 1 tablespoon on each serving. Yield: 13 servings.
Nutritional Facts: One 1-cup serving equals 216 calories, 2 g fat (0 saturated fat), 4 mg cholesterol, 392 mg sodium, 38 g carbohydrate, 12 g fiber, 12 g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 meat.
Wine: Light-Bodied Red Wine: Enjoy this recipe with a light-bodied red wine such as Pinot Noir.