Showing posts with label Squash Chickpea and Red Lentil Stew. Show all posts
Showing posts with label Squash Chickpea and Red Lentil Stew. Show all posts

Sunday, January 15, 2012

Squash, Chickpea, and Red Lentil Stew

Squash stew is a fantastic and filling dish. It's savory and you can also make it sweeter or spicier depending on your tastes. It's a great way to get protein, fiber, and vitamins all in one dish. I was battling a really bad cold when I made this dish and it was a great way to get my nutrients in one simple dish.

From EatingWell: February/March 2006

Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice or steamed spinach.

8 servings / POINTS per serving: 6 / Active Time: 30 minutes | Total Time: 8 hours (including the 1-hour quick-soak for chickpeas)

· 3/4 cup dried chickpeas
· 2 1/2 pounds kabocha squash, (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.
Per serving : 294 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 48 g Carbohydrates; 14 g Protein; 11 g Fiber; 578 mg Sodium; 1029 mg Potassium

2 1/2 Carbohydrate Serving / Exchanges: 2.5 starch, 1 vegetable, 1.5 lean meat

Tips & Notes
· Make Ahead Tip: 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.

for more fun recipes, check out my other blog, Becoming the You