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Lentil Stew over Couscous


Yield

Makes 12 servings

Ingredients

1 large onion, chopped
1 green bell pepper, chopped
4 stalks celery, chopped
1 medium carrot, cut lengthwise in half, then cut into 1-inch pieces
2 cloves garlic, chopped
3 cups dried lentils (1 pound), rinsed
1 can (14-1/2 ounces) diced tomatoes, undrained
1 can (14-1/2 ounces) fat-free reduced-sodium chicken broth
3 cups water
1/4 teaspoon black pepper
1 teaspoon dried marjoram leaves
1 tablespoon cider vinegar
1 tablespoon olive oil
4-1/2 to 5 cups hot cooked couscous
Carrot curls (optional)
Celery leaves (optional)

Preparation

  1. Combine onion, bell pepper, celery, carrot, garlic, lentils, tomatoes with juice, broth, water, black pepper and marjoram in slow cooker. Stir; cover and cook on LOW 8 to 9 hours or until vegetables are tender.
  2. Stir in vinegar and olive oil. Serve over couscous. Garnish with carrot curls and celery leaves, if desired.

Tip

Lentil stew keeps well in the refrigerator for up to one week. Stew can also be frozen in airtight container in freezer up to three months.

Nutritional Information

Serving Size: 1/12 of lentil stew with about 1/3 cup cooked couscous
Fiber 4 g
Carbohydrate 37 g
Saturated Fat <1 g
Total Fat 2 g
Calories from Fat 9 %
Calories 203
Protein 11 g
Sodium 128 mg

Dietary Exchange

Meat 1/2
Vegetable 1
Starch 2

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