Lentil and Vegetable Stew

By Sarah-Lyn

Ingredients

• 1 large onion, chopped
• 4 cloves garlic cloves, minced
• 2 12-ounce packages frozen vegetables* (or 2 pounds fresh vegetables cut in bit-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

Details

Adapted from blog.fatfreevegan.com

Preparation

Step 1

Cook the onion in a large, non-stick Dutch oven until it begins to brown. Add the garlic and cook, stirring, for another minute. Add next 7 ingredients and cook until vegetables thaw and broth begins to boil. Add quinoa and cook on medium heat until it is tender, about 15 minutes. Add pumpkin and salt and pepper to taste and cook for 5 more minutes, adding a little water if it seems too thick. Serve hot, garnished with parsley, if desired.

*I used an Italian blend containing carrots, zucchini, cauliflower, lima beans, red bell peppers, and Italian green beans, but any blend of chunky-cut vegetables will do.

Servings: 6
Nutrition Facts

Nutrition (per serving): 181 calories, 8 calories from fat, <1g total fat, 0mg cholesterol, 535.7mg sodium, 311.7mg potassium, 33.4g carbohydrates, 8.5g fiber, 8.7g sugar, 9.7g protein, 2.9 points.