Vegetable Lentil Stew

Name: Vegetable Lentil Stew
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 13 servings.
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

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

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.
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.

Originally published as Vegetable Lentil Stew in Quick Cooking May/June 2000

Reviews

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Average Rating:

s_pants

Feb 25, 2012

I don't particularly like vegetarian meals like this, but this was really good with excellent flavor.
Cheese lover

Jan 25, 2012

I have been making this vegetable lentil stew for over 10 years and I love this comfort food. It is so satisfying and filling that your family will not miss meat in this recipe. I add more chili powder and cumin as we like it a bit more spicy, and I serve it with homemade oat dinner rolls. I believe this recipe is also on this website.
joedebfry

Jan 30, 2010

Simple. Healthy. Delicious. When I brought it to work for lunch, a co-worker smelled it coming out of the microwave and asked for the recipe. I'll add a little more spice next time.