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.

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