Pumpkin, Chickpea, and Red Lentil Stew

Pumpkin, Chickpea, and Red Lentil Stew Enlarge Image
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99 users rated this recipe an average rating of 4.0
Makes:
6 servings
Serving Size:
1 1/3 cups
Prep:
25 mins
Cook:
8 hrs to 10 hrs (low) or 4-5 hours (high)
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Pumpkin, Chickpea, and Red Lentil Stew

Ingredients
1
pound pie pumpkin or winter squash, peeled, seeded, and cut into 1-inch cubes
1
15 ounce can chickpeas (garbanzo beans), rinsed and drained
3
medium carrots, sliced 1/2 inch thick
1
cup chopped onion (1 large)
1
cup red lentils, rinsed and drained
2
tablespoons tomato paste
1
tablespoon grated fresh ginger
1
tablespoon lime juice
1
teaspoon ground cumin
1/4
teaspoon salt
1/4
teaspoon ground turmeric
1/4
teaspoon ground black pepper
4
cups chicken or vegetable broth
1/4
2
tablespoons chopped fresh cilantro
 
Plain nonfat yogurt (optional)

Directions

  1. In a 3-1/2- to 4-quart slow cooker, combine pumpkin, chickpeas, carrots, onion, lentils, tomato paste, ginger, lime juice, cumin, salt, turmeric, and pepper. Pour broth over all in cooker.
  2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Top each serving with peanuts, cilantro, and if desired, yogurt. Makes 6 (1-1/3 cup) servings.

Nutrition Facts

(Pumpkin, Chickpea, and Red Lentil Stew)
    Per serving:
  • 275 kcal cal.,
  • 4 g fat
  • (1 g sat. fat,
  • 1 g polyunsaturated fat,
  • 2 g monounsatured fat),
  • 2 mg chol.,
  • 1027 mg sodium,
  • 46 g carb.,
  • 10 g fiber,
  • 8 g sugar,
  • 14 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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