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Health Information Library Recipes Vegetable, lentil and garbanzo bean stew

Vegetable, lentil and garbanzo bean stew

Nutrition Facts

Serving Size About 2 cups
Calories 287

Amount Per Serving
Monounsaturated fat 3 g
Saturated fat 1 g
Total fat 7 g
Sodium 258 mg
Cholesterol 0 mg
Dietary fiber 9 g
Protein 13 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 can add more by adding chopped spinach or kale right before serving.

Ingredients

(Serves 8)
  • 3 cups butternut squash (approximately 1 1/2 -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-added-salt 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 vegetables (squash, carrots, onions and garlic) over low to medium heat until onions just start to brown. Stir in vegetable stock and scrape up the browned bits of vegetables on the bottom of the pan.

Add lentils, tomato paste and seasonings. Cover and continue to cook over medium-low heat until lentils and squash are soft (about 1 to 1 1/2 hours). Stir occasionally. Or at this step transfer ingredients to slow cooker and cook for 4-6 hours on low setting.

Stir in lemon juice and garbanzo beans. Serve warm and top with chopped peanuts and cilantro.

Last Updated: December 4th, 2015