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Veggie-Packed Lentil Stew

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Categories: Make ahead, Vegetarian
Type: Soups and Stews

This lentil stew is packed with vegetables and will keep your family going strong.

Serves: Serves: 8

Ingredients:

  • 2 (28-ounce) cans of Italian-style stewed tomatoes
  • 2 cups low-sodium tomato juice
  • 16-ounce can of kidney beans, drained
  • 15-ounce can of garbanzo beans, drained
  • 4 medium carrots, thinly sliced
  • 1 cup chopped onion
  • 2 cups chopped bell pepper
  • 1 cup lentils
  • 2 tablespoons chili powder
  • 1 teaspoon dried basil
  • 1 teaspoon Italian seasoning
  • 1 1/2 teaspoons garlic powder
  • 1 teaspoon ground cumin
  • Chopped chives, for garnish (optional)

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Directions:

  1. Spray Dutch oven with cooking spray.
  2. Add all ingredients except chives; bring to a boil over high heat.
  3. Reduce heat to low, cover and simmer until lentils and vegetables are tender, 40 to 45 minutes.
  4. Sprinkle with chopped chives before serving, if desired.
  5. Stew can be refrigerated or frozen; reheat on stovetop or in microwave oven.
Tips:
  • Garbanzo beans, an excellent source of magnesium, also contain digestive enzymes that help prevent the formation of cancer cells.

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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