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Hearty Quick Or Slow Stew

Ingredients
 


STEW

32 oz tomato juice
14 1/2 oz italian stewed tomatoes
2 cup water
2 medium potatoes, unpeeled, chopped
15 oz garbanzo beans, washed
15 oz kidney beans, drained
1 cup lentils, rinsed, drained
1 large onion, chopped
1 cup diced red pepper, seeded
1 cup diced green pepper, seeded
10 oz chopped frozen spinach
2 carrots, julienned 1 long
2 tbsp dried parsley
2 tbsp chili powder
2 tsp dried basil
2 tsp garlic powder
1 tsp ground cumin

FOR TOPPING

1/2 cup reduced calorie sour cream
1/2 cup low fat yogurt chives



 
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Preparation
 
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.

 

 
Servings:
12


 

 

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