Hearty quick or slow stew
12 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 32 | ounces | Tomato juice |
| 14½ | ounce | Italian stewed tomatoes |
| 2 | cups | Water |
| 2 | mediums | Potatoes, unpeeled, chopped |
| 15 | ounces | Garbanzo beans, washed |
| 15 | ounces | Kidney beans, drained |
| 1 | cup | Lentils, rinsed, drained |
| 1 | large | Onion, chopped |
| 1 | cup | Diced red pepper, seeded |
| ½ | cup | Reduced calorie sour cream |
| 1 | cup | Diced green pepper, seeded |
| 10 | ounces | Chopped frozen spinach |
| 2 | Carrots, julienned 1\" long | |
| 2 | tablespoons | Dried parsley |
| 2 | tablespoons | Chili powder |
| 2 | teaspoons | Dried basil |
| 2 | teaspoons | Garlic powder |
| 1 | teaspoon | Ground cumin |
| ½ | cup | Low fat yogurt chives |
Directions
STEW
FOR TOPPING
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 (1½ 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.