Vegetable Lentil Stew

Total Time Prep: 20 min. Cook: 40 min.
Yield 13 servings
Contest Winner
Test Kitchen Approved
This delicious stew is nothing but good for you! The chunky mixture, seasoned with chili powder and cumin, is chock-full of hearty beans, lentils and other veggies. Steaming bowls of it make a warm and satisfying supper. —Vi Toews, Bluffton, Alberta

Ingredients

  • 4 cups reduced-sodium V8 or tomato juice
  • 2 cans (14-1/2 ounces each) Italian stewed tomatoes
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 2 medium carrots, thinly sliced
  • 2 medium potatoes, cubed
  • 1 large onion, chopped
  • 1 green pepper, chopped
  • 1 sweet red pepper, chopped
  • 1 cup dried lentils, rinsed
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons chili powder
  • 2 teaspoons dried basil
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 package (10 ounces) frozen chopped spinach, thawed
  • TOPPING:
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup reduced-fat plain yogurt
  • 2 tablespoons minced chives

Directions

  1. In a Dutch oven, combine the first 15 ingredients. Bring to a boil. Reduce heat; cover and simmer for 35-40 minutes or until lentils and vegetables are tender.
  2. Stir in spinach; heat through. Combine topping ingredients; dollop about 1 tablespoon on each serving.

Nutrition Facts

1 cup: 216 calories, 2g fat (0 saturated fat), 4mg cholesterol, 392mg sodium, 38g carbohydrate (0 sugars, 12g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 meat.

This delicious stew is nothing but good for you! The chunky mixture, seasoned with chili powder and cumin, is chock-full of hearty beans, lentils and other veggies. Steaming bowls of it make a warm and satisfying supper. —Vi Toews, Bluffton, Alberta
Recipe Creator

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