Squash, Chickpea & Red Lentil Stew

Squash, Chickpea & Red Lentil Stew

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

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
8 30 min 8 hr

Directions

Ingredients

  • 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 tablespoon 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

Cooking Instruction

Step 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.

Step 2

Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker.

Step 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.

Step 4

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


Nutrition

  • Serving: Per serving
  • Calories: 294
  • Carbohydrates: 48g
  • Fat: 7g
  • Protein: 14g
  • Dietary Fiber: 11g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 3g
  • Cholesterol: 0mg
  • Potassium: 1029mg
  • Sodium: 578mg
  • Exchanges: 2.5 starch, 1 vegetable, 1.5 lean meat
  • Carbohydrate Servings: 2 1/2

Precision Nutrition Level 1 –
The Essentials of Nutrition and Coaching

Master the science of nutrition and the
art of behavior change coaching.

Buy Now