Squash, Chickpea & Red Lentil Stew - North African veggie xp

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Squash, Chickpea & Red Lentil Stew - North African veggie

3/4 cup dried chickpeas

2 1/2 pounds kabocha (see Note) or butternut squash, peeled, seeded

and cut into 1-inch cubes

2 large carrots, peeled and cut into 1/2-inch pieces

1 large onion, chopped

1 cup red lentils

4 cups vegetable broth

2 tablespoons tomato paste

1 tablespoon minced peeled fresh ginger

1 1/2 teaspoons ground cumin

1 teaspoon salt

1/4 teaspoon saffron (see Note)

1/4 teaspoon freshly ground pepper

1/4 cup lime juice

1/2 cup chopped roasted unsalted peanuts

1/4 cup packed fresh cilantro leaves, chopped

 

 

 

 

1. Soak chickpeas in enough cold water to cover them by 2 inches for 6

hours or overnight. (Alternatively, use the quick-soak method: Place

beans in a large pot with enough water to cover by 2 inches. Bring to

a boil over high heat. Remove from heat and let stand for 1 hour.)

Drain when ready to use.

2. Combine the soaked chickpeas, squash, carrots, onion, lentils,

broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-

quart slow cooker.

3. Put on the lid and cook on low until the chickpeas are tender and

the lentils have begun to break down, 5 to 6 1/2 hours.

4. Stir in lime juice. Serve sprinkled with peanuts and cilantro.

Cover and refrigerate for up to 3 days or freeze for up to 1 month.

 

 

Yield: 8 servings

Active Time: 30 minutes

Total Time: 8 hours (including the 1-hour quick-soak for chickpeas)

Ease of preparation: Easy

 

 

Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg

cholesterol; 48 g carbohydrate; 14 g protein; 11 g fiber; 578 mg

sodium.

Nutrition bonus: Vitamin A (310% daily value), Vitamin C (50% dv),

Folate (30% dv), Potassium (27% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 1/2 starch, 1 vegetable, 1 1/2 lean meat

 

Source: EattingWell Newsletter Online, 10.31.06

Formatted by Chupa Babi in MC: 10.31.06

 

Ingredient note: Kabocha is a squash with a green-streaked rind and

tender, sweet orange flesh. An average kabocha weighs two to three

pounds. Considered the world's most expensive spice, saffron

contributes a pungent flavor and intense yellow color. It is sold in

threads and powdered form.

 

Modeled on North African stews, this aromatic vegetarian main course

can be served over brown rice or steamed spinach.

 

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