Vegetable Lentil Stew
TOTAL TIME: Prep: 20 min. Cook: 40 min.
YIELD: 13 servings.
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
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
-
1.
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 vegetables are tender.
-
2.
Stir in spinach; heat through. Combine topping ingredients; dollop about 1 tablespoon on each serving.
Nutrition Facts
1 cup: 216 calories, 2g fat (0 saturated fat), 4mg cholesterol, 392mg sodium, 38g carbohydrate (0 sugars, 12g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 meat.
© 2024 RDA Enthusiast Brands, LLC