Vegetable, lentil and garbanzo bean stew
Nutrition Facts
Serving Size About 2 cups
Calories 291
| Amount Per Serving | ||
| Monounsaturated fat | 4 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 8.5 g | |
| Sodium | 183 mg | |
| Cholesterol | 0 g | |
| Dietary fiber | 9.5 g | |
| Protein | 14 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This vegan stew is a one-pot meal. It's full of vegetables, but you also can add chopped spinach or kale right before serving.
Ingredients
(Serves 8)- 3 cups butternut squash (about 2 pounds), peeled, seeded and cut into 1-inch cubes
- 3 large carrots, peeled and cut into 1/2-inch pieces
- 2 large onions, chopped
- 3 garlic cloves, minced
- 4 cups low-sodium vegetable stock
- 1 cup red lentils
- 2 tablespoons no-salt-added tomato paste
- 2 tablespoons peeled and minced fresh ginger
- 2 teaspoons ground cumin
- 1 teaspoon turmeric
- 1/4 teaspoon saffron
- 1 teaspoon freshly ground pepper
- 1/4 cup lemon juice
- 1 can (16 ounces) garbanzo beans, drained and rinsed
- 1/2 cup chopped roasted unsalted peanuts
- 1/2 cup chopped fresh cilantro
Directions
In a Dutch oven, slowly sweat squash, carrots, onions and garlic over low to medium heat until onions just start to brown.
Stir in vegetable stock and scrape browned bits of vegetables on the bottom of the pan into the stock.
Add lentils, tomato paste and seasonings. Cover and keep cooking over medium-low heat until lentils and squash are soft, about 1 1/2 hours. Stir once in a while. Or at this step, move ingredients to a slow cooker and cook for 4-6 hours on low setting.
Stir in lemon juice and garbanzo beans. Top with chopped peanuts and cilantro. Serve warm.