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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
  • Total Time
    Prep: 20 min. Cook: 40 min.
  • Makes
    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

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.

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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.

  • mirania
    May 4, 2011

    No comment left

  • 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.

  • TanyaVDB
    Jan 27, 2010

    No comment left

  • sunger
    Mar 19, 2008

    No comment left