Vegetable, lentil and garbanzo bean stew


Dietitian’s tip:

This vegan stew is a one-pot meal. You can add chopped spinach or kale before serving without changing the calorie count much.

Number of servings

Serves 8

  1. Diabetes meal plan
  2. DASH diet
  3. Heart-healthy
  4. Weight management
  5. Plant-based
  6. Meatless
  7. Healthy-carb
  8. High-fiber

Ingredients

  1. 3 cups butternut squash (about 2 pounds), peeled, seeded and cut into 1-inch cubes
  2. 3 large carrots, peeled and cut into 1/2-inch pieces
  3. 2 large onions, chopped
  4. 3 garlic cloves, minced
  5. 4 cups low-sodium vegetable stock
  6. 1 cup red lentils
  7. 2 tablespoons no-salt-added tomato paste
  8. 2 tablespoons peeled and minced fresh ginger
  9. 2 teaspoons ground cumin
  10. 1 teaspoon turmeric
  11. 1/4 teaspoon saffron
  12. 1 teaspoon freshly ground pepper
  13. 1/4 cup lemon juice
  14. 1 can (16 ounces) garbanzo beans, drained and rinsed
  15. 1/2 cup chopped roasted unsalted peanuts
  16. 1/2 cup chopped fresh cilantro

Directions

In a Dutch oven, slowly sweat squash, carrots, onions and garlic over low to medium heat until onions just start to brown.

Stir in vegetable stock and scrape browned bits of vegetables on the bottom of the pan into the stock.

Add lentils, tomato paste and seasonings. Cover and keep cooking over medium-low heat until lentils and squash are soft, about 1 1/2 hours. Stir once in a while. Or at this step, move ingredients to a slow cooker and cook for 4-6 hours on low setting.

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

Nutritional analysis per serving

Serving size: About 2 cups

  • Calories 291
  • Total carbohydrate 43 g
  • Total sugars 10 g
  • Added sugars 0 g
  • Dietary fiber 9.5 g
  • Protein 14 g
  • Total fat 8.5 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 4 g
  • Polyunsaturated fat 3 g
  • Cholesterol 0 g
  • Sodium 183 mg
  • Potassium 850 mg
  • Calcium 106 mg
  • Magnesium 79 mg
  • Vitamin D 0 IU
  • Iron 4 mg



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