Vegetable, lentil and garbanzo bean stew

Dietitian’s tip: This vegan stew is a one-pot meal. You can add chopped spinach or kale before serving without changing the calorie count much.

Number of servings Serves 8

Diabetes meal planDASH dietHeart-healthyWeight managementPlant-basedMeatlessHealthy-carbGluten-freeHigh-fiber

Ingredients

3 cups butternut squash (about 2 pounds), peeled, seeded and cut into 1-inch cubes
3 large carrots, peeled and cut into 1/2-inch pieces
2 large onions, chopped
3 garlic cloves, minced
4 cups low-sodium vegetable stock
1 cup red lentils
2 tablespoons no-salt-added tomato paste
2 tablespoons peeled and minced fresh ginger
2 teaspoons ground cumin
1 teaspoon turmeric
1/4 teaspoon saffron
1 teaspoon freshly ground pepper
1/4 cup lemon juice
1 can (16 ounces) garbanzo beans, drained and rinsed
1/2 cup chopped roasted unsalted peanuts
1/2 cup chopped fresh cilantro

DirectionsIn a Dutch oven, slowly sweat squash, carrots, onions and garlic over low to medium heat until onions just start to brown.

Stir in vegetable stock and scrape browned bits of vegetables on the bottom of the pan into the stock.

Add lentils, tomato paste and seasonings. Cover and keep cooking over medium-low heat until lentils and squash are soft, about 1 1/2 hours. Stir once in a while. Or at this step, move ingredients to a slow cooker and cook for 4-6 hours on low setting.

Stir in lemon juice and garbanzo beans. Top with chopped peanuts and cilantro. Serve warm.

Nutritional analysis per serving

Serving size: About 2 cups

Calories 291Total carbohydrate 43 gTotal sugars 10 gAdded sugars 0 gDietary fiber 9.5 gProtein 14 gTotal fat 8.5 gSaturated fat 1 gTrans fat 0 gMonounsaturated fat 4 gPolyunsaturated fat 3 gCholesterol 0 gSodium 183 mgPotassium 850 mgCalcium 106 mgMagnesium 79 mgVitamin D 0 IUIron 4 mg