VEGETARIAN CHICK PEA, SQUASH AND LENTIL STEW

Squash, Chickpea & Red Lentil Stew

SUPER DUPER EASY AND DELICIOUS!

Ingredients

  • 1 can chickpeas**
  • 2 1/2 pounds kabocha squash or butternut squash, peeled, seeded and cut into 1-inch cubes (I used frozen organic butternut squash that was already cubed)
  • 20 baby carrots, cut into 1/2-inch pieces
  • 1 large onion, chopped
  • 1 cup red lentils
  • 2 cups vegetable broth
  • 2 tablespoons tomato paste
  • 1 t ground ginger
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon salt*
  • 1/4 teaspoon freshly ground pepper*
  • 1/4 cup lime juice
  • 1/2 cup chopped roasted unsalted peanuts
  • 1/4 cup packed fresh cilantro leaves, chopped (optional)

*You know my advice: Don’t add salt and pepper in cooking.  You can always add salt and pepper to taste when eating if needed.

**If you are highly sensitive to gluten you should drain and rinse the chickpeas well.

Preparation

  1. Place all ingredients except lime juice, peanuts and cilantro in slow cooker.
  2. Put on the lid and cook on LOW until the lentils have begun to break down, 5 to 6 1/2 hours.
  3. Stir in lime juice. Serve sprinkled with peanuts and cilantro if desired.

Nutrition

Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 14 g protein; 11 g fiber

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2.5 starch, 1 vegetable, 1.5 lean meat

ADAPTED FROM: http://www.eatingwell.com/recipes/squash_chickpea_red_lentil_stew.html

VEGETARIAN CHICK PEA SOUP

vegetarian chick pea soup

2 (15 oz.) cans chickpeas (garbanzo beans), drained and rinsed
1 (28 oz.) can diced tomatoes (with juice)
1 (15 oz.) can vegetable broth
1 medium cooking onion, diced
1 large potato, diced
2 cloves garlic, finely minced
2 tsp. ground cumin
1 tsp. ground coriander/cilantro
1 tsp. dried mint
1/4 tsp. salt, if needed

Sauté onion and potato in a large Dutch oven or saucepan on medium-high heat until onions are translucent, then add garlic and cook for 1 minute more. Add all other ingredients and stir. Simmer on low heat for 25 minutes until potatoes are cooked through and stew begins to thicken. Adjust spices to taste. When cool, portion amounts in freezer-proof dishes and freeze for up to one month. When reheating, thaw and heat in a Dutch oven on the stove until hot and bubbly, or in the oven on 300 degrees until heated through. Serve with flat bread or rice!

I LOVE USING THE CROCK POT FOR SOUPS!  THROW EVERYTHING IN AND COOK ON LOW 5-6 HOURS – JUST REMEMBER TO ADD THE SPICES IN THE LAST HOUR OF COOKING TO KEEP THEIR FLAVORS INTACT.

NOTE: IF YOU ARE SENSITIVE TO GLUTEN, CHICK PEAS ARE NATURALLY GLUTEN FREE BUT MOST BEANS MAY HAVE TRACES OF WHEAT INGREDIENTS ADDED IN PROCESSING SO BE AWARE, DRAIN AND RINSE WELL AND WATCH FOR SYMPTOMS OF INTOLERANCE.