Title: Hearty Quick or Slow Stew
Categories: Stew Main
Yield: 12 Servings
| STEW |
| 32 | oz | Tomato juice |
| 14 1/2 | oz | Italian stewed tomatoes |
| 2 | c | Water |
| 2 | md | Potatoes, unpeeled, chopped |
| 15 | oz | Garbanzo beans, washed |
| 15 | oz | Kidney beans, drained |
| 1 | c | Lentils, rinsed, drained |
| 1 | lg | Onion, chopped |
| 1 | c | Diced red pepper, seeded |
| 1 | c | Diced green pepper, seeded |
| 10 | oz | Chopped frozen spinach |
| 2 | | Carrots, julienned 1" long |
| 2 | tb | Dried parsley |
| 2 | tb | Chili powder |
| 2 | ts | Dried basil |
| 2 | ts | Garlic powder |
| 1 | ts | Ground cumin |
| FOR TOPPING |
| 1/2 | c | Reduced calorie sour cream |
| 1/2 | c | Low fat yogurt chives |
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.