Squash, Chickpea, and Red Lentil Stew

 

Squash, Chickpea, and Red Lentil Stew
 
Author: 
Nutrition Information
  • Serves: 15
  • Serving size: 1 cup
  • Calories: 144
  • Fat: 3 g
  • Carbohydrates: 27 g
  • Sugar: 4 g
  • Sodium: 53 mg
  • Fiber: 8 g
  • Protein: 7 g
  • Cholesterol: 0
Recipe type: vegetarian stew
Cuisine: North African-inspired
Prep time: 
Cook time: 
Total time: 
Adapted from an EatingWell.com recipe, this squash and legume stew can be used as a light entrée or to complement a meat, fish, or veggie main dish.
Ingredients
  • ¾ cup dried garbanzo beans (chickpeas)
  • 2 ½ lb (about 7.5 cups cubed) butternut squash
  • 2 large carrots or 16 baby carrots
  • 1 large yellow onion or 2 medium
  • 1 cup red lentils
  • 4 cups low sodium vegetable broth
  • 2 Tbls tomato paste
  • 1 Tbls fresh ginger, diced small or grated
  • 1 ½ tspn cumin, ground
  • 1 Tbls herbes de Provence
  • ¼ tspn saffron
  • ¼ tspn black pepper, ground
  • ¼ cup lime juice
  • ½ cup almonds and/or pine nuts, chopped
  • ¼ cup cilantro, fresh, chopped
Instructions
  1. Soak the garbanzo beans for 6 hrs. or overnight in enough cold water to cover them as they swell—3-4 cups. (Alternative quick-soak method: use pressure cooker or heat to boil in a pot with 2 inches of extra water above beans, Remove from heat and let stand for an hour.) Drain beans when ready to use.
  2. Prepare the vegetables: Peel and remove seeds from a medium-large butternut squash, cut into cubes. Slice carrots, and peel and slice the onion. Dice/grate the ginger.
  3. The cilantro and nuts can be chopped now or just before serving, as they are used to garnish the stew when served.
  4. Combine the soaked garbanzo beans (chickpeas), squash cubes, carrots, onion, lentils, broth, tomato paste, ginger, cumin, saffron, and pepper in a 6-qt. slow cooker. Bring cooker to temperature and cook on low 5 to 6.5 hours or until garbanzos are tender and the lentils begin to break down.
  5. Stir in the lime juice and serve stew garnished with chopped nuts and cilantro.
Notes
Note that nutrition data here are based on a 1-cup serving. Nutrition data at EatingWell.com are based on 8 servings from a batch, or about 2 cups per serving.

A medium-size butternut is about right. You can try other types of winter (hard) squash in place of the butternut squash used here.The original recipe at EatingWell.com mentions kabocha squash, a Japanese winter squash.

Without the nut garnish, 1 serving has 1 g fat, 118 calories, 6 g protein.
The sodium for this version is based on a low-sodium (140 mg/cup) vegetable broth. A regular-sodium broth with 530 mg/cup yields 157 mg/serving,


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