RECIPE: Vegetable Lentil Stew

Healthy Eatin' RecipesJanuary 27, 2001

VEGETABLE LENTIL STEW

ÂQuick Cooking Magazine - May, 2000

Diabetic Exchanges

Serves: 13

4 c. reduced-sodium V-8 or tomato juice

2 cans (14-1/2 oz., each) Italian stewed tomatoes

1 can (16 oz.) kidney beans, rinsed and drained

1 can (15 oz.) garbanzo beans, 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 c. lentils

2 T. minced parsley

2 T. chili powder

2 tsp. dried basil

1 tsp. garlic powder

1 tsp. ground cumin

1 pkg. (10 oz.) frozen chopped spinach, thawed

TOPPING:

1/2 c. light sour cream

1/2 c. low-fat plain yogurt

2 T. snipped chives

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 T. on each serving.

Nutritional Analysis: One 1-cup serving equals: 216 caloriesÂ392 mg sodiumÂ4 mg cholesterolÂ38 gm carbohydrateÂ12 gm proteinÂ2 gm fatÂ12 gm fiber ++++ Exchanges: 2 starchÂ1 vegetableÂ1/2 meat

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