Photo: Kate Sears
Recipe from All You

Ingredients

  • 2 tablespoons olive oil
  • 2 carrots, chopped
  • 2 ribs celery, chopped
  • 1 onion, chopped
  • 2 teaspoons curry powder
  • 1/2 cup long-grain brown rice
  • 1 28-oz. can diced tomatoes with liquid
  • 1 1/2 cups low-sodium vegetable broth
  • 1 cup dried green lentils
  • Salt and pepper
  • 1 15.5-oz. can chickpeas, drained
  • 2 tablespoons chopped fresh parsley, optional

Preparation

Cook Time:
Prep Time:

  1. 1. Warm oil in a large skillet over medium-high heat. Add carrots, celery and onion and cook, stirring often, until softened, 3 to 5 minutes. Stir in curry powder and sauté until blended and fragrant, about 1 minute. Add rice and stir to coat. Stir in tomatoes and broth. Bring to a simmer, then pour into slow cooker. Stir in lentils and season with salt and pepper. Cover and cook on low for 4 hours. Add chickpeas, cover and cook until lentils and rice are tender, about 1 hour longer. (If stew looks dry when you add chickpeas, add more broth.) Season with salt and pepper and sprinkle with parsley, if desired, before serving.

October 2011

Nutritional Information

  • Calories: 442
  • Fat: 10g
  • Saturated fat: 1g
  • Protein: 18g
  • Carbohydrate: 74g
  • Fiber: 14g
  • Cholesterol: 0.0mg
  • Sodium: 1296mg