Curried Lentil and Chickpea Stew

Recipe Time

Prep: 10 Minutes
Cook: 5 Hours

Nutritional Information

Calories 442
Fat 10 g
Satfat 1 g
Protein 18 g
Carbohydrate 74 g
Fiber 14 g
Cholesterol 0.0 mg
Sodium 1296 mg

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

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
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