Saturday, May 8, 2010

Squash, Chickpea & Red Lentil Stew

This recipe was shared with me from my Weight Watchers meeting leader. I love hearty soups, stews, and chillis and can't wait to make this one. It looks like a great way to get in some savory veggies and healthy carbs and proteins.

Squash, Chickpea & Red Lentil Stew

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.