winter hearty stew

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* Exported from MasterCook *

 

Winter Hearty Quick or Slow Stew

 

Recipe By :Vegetarian Pleasures By Karen Mangum

Serving Size : 12 Preparation Time :0:00

Categories : Soups

 

Amount Measure Ingredient -- Preparation Method

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

32 ounces tomato juice

29 ounces canned stewed Italian tomatoes

2 cups water

1 1/2 cups chopped potatoes -- (peeled)

15 ounces canned garbanzo beans -- drained

15 ounces canned kidney beans -- drained

1 cup lentils -- rinsed

1 cup chopped onion

1 cup diced red bell pepper

1 cup diced green bell pepper

10 ounces frozen chopped spinach

2 carrots -- julienned 1-inch

2 tablespoons dried parsley

2 tablespoons chili powder (optional)

2 teaspoons dried basil leaves -- crushed

2 teaspoons garlic powder

1 teaspoon ground cumin

TOPPING:

1/2 Cup lowfat sour cream

1/2 cup plain lowfat yogurt

chopped chives -- garnish

 

In a 4 1/2 quart Dutch oven, combine all ingredients except topping and garnish.

Bring mixture to a boil, reduce heat and simmer covered about 30 minutes or

until lentils are tender. Taste and simmer longer if desired.

 

Garnish servings with sour cream blended with yogurt and top with snipped

chives. Serve with baked tortilla chips

 

 

 

Description:

" Tomato base soup with legumes and vegetables "

Yield:

" 18 Cups "

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Per Serving (excluding unknown items): 234 Calories; 2g Fat (8.0% calories from

fat); 14g Protein; 43g Carbohydrate; 12g Dietary Fiber; 3mg Cholesterol; 461mg

Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Non-Fat Milk;

0 Fat; 0 Other Carbohydrates.

 

NOTES : If you don't use your Dutch oven (quick), you can put this together in a

crockpot (slow), and let is simmer all day. Carbohydrate rich.

 

Nutr. Assoc. : 0 213 0 4608 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

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