Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

----------------------------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.

Browse by categories