Ridiculously Easy Lentil and Vegetable Stew

Ridiculously Easy Lentil and Vegetable Stew
Ridiculously Easy Lentil and Vegetable Stew
  • prep: 5 min
  • cook: 25 min
  • total: 30 min
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  • servings:
  • Ingredients

    • 1 large onion , chopped
    • 4 cloves garlic cloves , minced
    • 2 12-ounce packages frozen vegetables* (or 2 pounds fresh vegetables cut in bite-sized pieces)
    • 1 15-ounce can diced tomatoes , preferably fire-roasted
    • 1 15-ounce can cooked lentils (or 1 1/2 cups cooked lentils and cooking liquid)
    • 4 cups vegetable broth or “no-chicken” broth
    • 1 1/4 teaspoon Mexican oregano (or regular oregano)
    • 1/2 teaspoon hot smoked paprika
    • 1/2 teaspoon ground cumin
    • 1/3 cup quinoa , rinsed very well
    • 2/3 cup pumpkin (canned or cooked and water pressed out)
    • salt and freshly ground black pepper to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 53 % Daily Value *
    • Total Fat: 1 g 1.03%
    • Saturated Fat: 0 g 0.43%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 355 mg 14.78%
    • Calcium: 32 mg 3.22%
    • Potassium: 117 mg 3.35%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.11%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 10 g %
    • Dietary Fiber: 2 g 6.7%
    • Sugar: 2 g
    • Protein: 2 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 24.03%
    • Vitamin C 3.01%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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