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Scallops Mock Seaweed Soup
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Hearty Lentil Stew
Yield: Makes 6 servings
Ingredients:
1
cup dried lentils, rinsed and sorted
1
package (16 ounces) frozen green beans, thawed
2
cups cauliflower florets
1
cup chopped onion
1
cup baby carrots, cut into halves crosswise
3
cups fat-free reduced-sodium chicken broth
2
teaspoons ground cumin
3/4
teaspoon ground ginger
1
can (15 ounces) chunky tomato sauce with garlic and herbs
1/2
cup dry-roasted peanuts
Preparation:
1.
Place lentils in slow cooker. Top with green beans, cauliflower, onion and carrots.
2.
Combine broth, cumin and ginger in large bowl; mix well. Pour mixture over vegetables in slow cooker. Cover; cook on LOW 9 to 11 hours.
3.
Stir in tomato sauce. Cover; cook on LOW 10 minutes. Ladle stew into bowls. Sprinkle peanuts evenly over each serving.
Nutritional Information:
| Serving Size: | |
| Fiber | 16 g |
| Carbohydrate | 35 g |
| Saturated Fat | <1 g |
| Total Fat | 7 g |
| Calories from Fat | 22 % |
| Calories | 264 |
| Protein | 19 g |
| Sodium | 667 mg |
Dietary Exchange:
| Meat | 1 |
| Vegetable | 1 |
| Starch | 2 |
| Fat | 1 |
This recipe appears in:
Stews
