Calories per Servings:
Per serving (1 1/2 cups): 231 calories, 13 g protein, 3 g fat, 42 g carbs, 562 mg sodium, 3 mg chol. Percent of calories from fat = 11 %.
INGREDIENTS:
32 oz tomato juice
14 1/2 oz italian stewed tomatoes
2 cup water
2 md potatoes, unpeeled, chopped
15 oz garbanzo beans, washed
15 oz kidney beans, drained
1 cup lentils, rinsed, drained
1 lg onion, chopped
1 cup diced red pepper, seeded
1 cup diced green pepper, seeded
10 oz chopped frozen spinach
2 ea carrots, julienned 1" long
2 tbsp dried parsley
2 tbsp chili powder
2 tsp dried basil
2 tsp garlic powder
1 tsp ground cumin
Topping:
1/2 cup reduced calorie sour cream
1/2 cup low fat yogurt chives
STEP BY STEP:
Combine all ingredients, except toppings, in a large dutch oven. Bring to a boil, reduce heat and simmer for 30 minutes or until lentils are tender
Slow method: Combine all ingredients, except toppings, in a slow cooker. Set on low and cook for about 6 hours. Garnish each serving with toppings blended together.
