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
Vegetable Lentil Stew
Vegetable Lentil Stew
Prep Time
20 min
Cook Time
40 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
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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