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Pumpkin, Chickpea, and Red Lentil Stew

Makes: 6 servings
Serving size: 1 1/3cups
Prep 25 mins Cook 8 hrs to 10 hrs  (low) or 4-5 hours (high)
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  cup  chopped peanuts
  • 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)
  • Servings Per Recipe 6,
  • cal. (kcal) 275,
  • Fat, total (g) 4,
  • chol. (mg) 2,
  • sat. fat (g) 1,
  • carb. (g) 46,
  • Monosaturated fat (g) 2,
  • Polyunsaturated fat (g) 1,
  • fiber (g) 10,
  • sugar (g) 8,
  • pro. (g) 14,
  • vit. A (IU) 89,
  • vit. C (mg) 15,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 4,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 81,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 1027,
  • Potassium (mg) 795,
  • calcium (mg) 81,
  • iron (mg) 3,
  • Percent Daily Values are based on a 2,000 calorie diet

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