Ridiculously Easy Lentil and Vegetable Stew - 33.4g Carbs, 8.5g Fiber, 8.7g Sugar
From: blog.fatfreevegan.com
1 large onion, chopped
4 cloves garlic cloves, minced
2 (12oz pkg) frozen vegetables* OR
2 lb fresh vegetables cut in bit-sized pieces
1 (15oz can) diced tomatoes, preferably fire-roasted
1 (15oz can) cooked lentils OR
1 1/2 cups cooked lentils and cooking liquid
4 cups vegetable broth or "no-chicken" broth
1 1/4 tsp Mexican oregano OR regular oregano
1/2 tsp hot smoked paprika
1/2 tsp ground cumin
1/3 cup quinoa, rinsed very well
2/3 cup pumpkin (canned or cooked and water pressed out)
Salt and freshly ground black pepper to taste
Cook the onion in a large, non-stick Dutch oven until it begins to
brown. Add the garlic and cook, stirring, for another minute. Add
next 7 ingredients and cook until vegetables thaw and broth begins
to boil. Add quinoa and cook on medium heat until it is tender, about
15 minutes. Add pumpkin and salt and pepper to taste and cook for
5 more minutes, adding a little water if it seems too thick. Serve
hot, garnished with parsley, if desired.
*I used an Italian blend containing carrots, zucchini, cauliflower,
lima beans, red bell peppers, and Italian green beans, but any blend
of chunky-cut vegetables will do.
Servings: 6
Nutrition per Serving:
181 Calories, 8 Calories from Fat, <1g Total Fat, 0mg Cholesterol,
535.7mg Sodium, 311.7mg Potassium, 33.4g Carbs, 8.5g Fiber, 8.7g Sugar,
9.7g Protein, 2.9 points
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