Pumpkin, Chickpea, and Red Lentil Stew

  • Currently 4/5
  •  
  •  
  •  
  •  
  •  

Brimming with seasonal pumpkin and carrots, this tomato-base stew from Better Homes and Gardens makes a delicious cold-weather supper. Lentils and beans pack filling protein, while nonfat yogurt adds creaminess without the fat.

Ingredients
1 pound pie pumpkin or winter squash, peeled, seeded, and cut into 1-in cubes
1 (15 oz) can chickpeas, rinsed and drained
3 medium carrots, sliced 1/2-in thick
1 large onion, chopped (about 1 c)
1 cup red lentils, rinsed and drained
2 Tbsps tomato paste
1 Tbsp fresh ginger, grated
1 Tbsp lime juice
1 tsp ground cumin
1/4 tsp salt
1/4 tsp ground turmeric
1/4 tsp ground black pepper
4 cups chicken or vegetable broth
1/4 cup chopped peanuts
2 Tbsps chopped fresh cilantro
Plain nonfat yogurt (optional)
 
Directions
1. In a 3-1/2- to 4-quart slow cooker, combine pumpkin, chickpeas, carrots, onion, lentils, tomato paste, ginger, lime juice, cumin, salt, turmeric, and pepper. Pour broth over all in cooker.
2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Top each serving with peanuts, cilantro, and if desired, yogurt. Makes 6 (1-1/3 cup) servings.
 
Notes:
Yield: 6 servings (1 1/3 cup)

Calories: 275
Total Fat: 4g
Fiber: 10g
Sodium: 1,027mg
Categories:
Dish   SoupCooking Method   Slow Cooker
Main Ingredient   VegetablesPrep Time   15 to 30 minutes
Cooking Time   more than 2 hours 
Features   High-Fiber, Low-Calorie, Low-Fat, Vegetarian




More recipes like this one...