Name: Pumpkin, Chickpea and Red Lentil Stew
Prep time: 25 min
Cook time: 8 h
Total time: 8 h 25 min
Ingredients: 1 pound pie pumpkin or winter squash, peeled, seeded, and cut into 1-inch cubes; 1 15 ounce can chickpeas (garbanzo beans), rinsed and drained; 3 medium carrots, sliced 1/2 inch thick; 1 cup chopped onion (1 large); 1 cup red lentils, rinsed and drained; 2 tablespoons tomato paste; 1 tablespoon grated fresh ginger; 1 tablespoon lime juice; 1 teaspoon ground cumin; ¼ teaspoon salt; ¼ teaspoon ground turmeric; ¼ teaspoon ground black pepper; 4 cups chicken or vegetable broth; ¼ cup chopped peanuts; 2 tablespoons chopped fresh cilantro; Plain nonfat yogurt (optional)

Per Serving:

275 calories; fat 4g; cholesterol 2mg; saturated fat 1g; carbohydrates 46g; mono fat 2g; poly fat 1g; insoluble fiber 10g; sugars 8g; protein 14g; vitamin a 89.4IU; vitamin c 14.8mg; thiamin 0.2mg; riboflavin 0.2mg; niacin equivalents 3.8mg; vitamin b6 0.5mg; folate 80.6mcg; sodium 1027mg; potassium 795mg; calcium 80.8mg; iron 3.4mg.

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Pumpkin, Chickpea and Red Lentil Stew

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