Vegetable, lentil and garbanzo bean stew

Dietician's Tip

This vegan stew is a one-pot meal. Add chopped spinach or kale prior to serving if you like. It won't significantly change the calorie count.

Ingredients

  • 3 cups butternut squash (approximately 1 1/2 -2 pounds), peeled, seeded and cut into 1-inch cubes
  • 3 large carrots, peeled and cut into 1/2-inch pieces
  • 2 large onions, chopped
  • 3 garlic cloves, minced
  • 4 cups low-sodium vegetable stock
  • 1 cup red lentils
  • 2 tablespoons no-added-salt tomato paste
  • 2 tablespoons peeled and minced fresh ginger
  • 2 teaspoons ground cumin
  • 1 teaspoon turmeric
  • 1/4 teaspoon saffron
  • 1 teaspoon freshly ground pepper
  • 1/4 cup lemon juice
  • 1 can (16 ounces) garbanzo beans, drained and rinsed
  • 1/2 cup chopped roasted unsalted peanuts
  • 1/2 cup chopped fresh cilantro

Directions

In a Dutch oven, slowly sweat vegetables (squash, carrots, onions and garlic) over low to medium heat until onions just start to brown. Stir in vegetable stock and scrape up the browned bits of vegetables on the bottom of the pan.

Add lentils, tomato paste and seasonings. Cover and continue to cook over medium-low heat until lentils and squash are soft (about 1 to 1 1/2 hours). Stir occasionally. Or at this step transfer ingredients to slow cooker and cook for 4-6 hours on low setting.

Stir in lemon juice and garbanzo beans. Serve warm and top with chopped peanuts and cilantro.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 287
Total carbohydrate: 41 g
Cholesterol: 0 mg
Dietary fiber: 9 g
Monounsaturated fat: 3 g
Protein: 13 g
Saturated fat: 1 g
Serving size: About 2 cups
Sodium: 258 mg
Total fat: 7 g

DASH Eating Plan Servings

Nuts, seeds and dry beans: 2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1
Nonstarchy vegetables: 2
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1
Vegetables: 2

Last Updated Dec 4, 2015


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