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RECIPE: Vegetable Lentil Stew

Posted by
Healthy Eatin' Recipes
(phiddus@hotmail.com) on
Sat, Jan 27, 01 at 22:11

VEGETABLE LENTIL STEW
“Quick 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 calories…392 mg sodium…4 mg cholesterol…38 gm carbohydrate…12 gm protein…2 gm fat…12 gm fiber ++++ Exchanges: 2 starch…1 vegetable…1/2 meat


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