Slow Cooker Squash, Chickpea & Red Lentil Stew with Peanuts - 6 pts

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Slow Cooker Squash, Chickpea & Red Lentil Stew with Peanuts - 6 pts

 

Recipe By :

Serving Size : 8 Preparation Time :0:00

Categories : LowFat (Less than 20%) Spicy

Vegan WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

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 ½-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

 

 

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.

 

Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato

paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker.

 

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.

 

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

 

Makes 8 servings

 

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

Notes: 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.

 

 

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

 

 

ChupaNote: add 1 teaspoon, or more to taste, red pepper flakes to stew in

crockpot. Just remember that slow cooking intensifies the spices.

 

Description:

" 6 pts "

Source:

" EatingWell magazine "

S(Formatted by Chupa Babi):

" 02.08.08 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 358 Calories; 8g Fat (19.3% calories from

fat); 17g Protein; 59g Carbohydrate; 16g Dietary Fiber; 1mg Cholesterol; 1132mg

Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1

1/2 Fat.

 

 

Nutr. Assoc. : 0 2406 0 0 903920 0 0 0 0 0 0 0 0 4408 20056 0

 

 

 

 

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