Hearty Quick Or Slow Stew Recipe
Yield: 12 ServingsRecipe by luhu.jp
Ingredients:
STEW
32 ounce: Tomato juice,
14 1/2 ounce: Italian stewed tomatoes,
2 cup: Water,
2 medium: Potatoes, unpeeled, chopped
15 ounce: Garbanzo beans, washed
15 ounce: Kidney beans, drained
1 cup: Lentils, rinsed, drained
1 large: Onion, chopped
1 cup: Diced red pepper, seeded
1 cup: Diced green pepper, seeded
10 ounce: Chopped frozen spinach,
2: Carrots, julienned 1" long
2 tbsp: Dried parsley,
2 tbsp: Chili powder,
2 tsp: Dried basil,
2 tsp: Garlic powder,
1 tsp: Ground cumin,
FOR TOPPING
1/2 cup: Reduced calorie sour cream,
1/2 cup: Low fat yogurt chives,
Directions:
Quick method: Combine all ingredients, except toppings, in a large
dutch oven. Bring to a boil, reduce heat and simmer for 30 minutes or
until lentils are tender. Slow method: Combine all ingredients,
except toppings, in a slow cooker. Set on low and cook for about 6
hours. Garnish each serving with toppings blended together. Per
serving (1 1/2 cups): 231 calories, 13 g protein, 3 g fat, 42 g
carbs, 562 mg sodium, 3 mg chol. Percent of calories from fat = 11
percent.
Source from luhu.jp
dutch oven. Bring to a boil, reduce heat and simmer for 30 minutes or
until lentils are tender. Slow method: Combine all ingredients,
except toppings, in a slow cooker. Set on low and cook for about 6
hours. Garnish each serving with toppings blended together. Per
serving (1 1/2 cups): 231 calories, 13 g protein, 3 g fat, 42 g
carbs, 562 mg sodium, 3 mg chol. Percent of calories from fat = 11
percent.
Source from luhu.jp