 Lentil Stew over Couscous
Makes 12 servings
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Ingredients
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1
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large onion, chopped
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1
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green bell pepper, chopped
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4
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stalks celery, chopped
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1
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medium carrot, cut in half lengthwise and sliced
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2
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cloves garlic, chopped
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3
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cups dried lentils (1 pound), sorted and rinsed
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1
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can (about 14 ounces) diced tomatoes
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1
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can (about 14 ounces) fat-free reduced-sodium chicken broth
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3
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cups water
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1
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teaspoon dried marjoram leaves
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1/4
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teaspoon black pepper
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1
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tablespoon cider vinegar
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1
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tablespoon olive oil
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4-1/2
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to 5 cups hot cooked couscous
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Carrot curls (optional)
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Celery leaves (optional)
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Prep Time
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10 minutes
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Cook Time
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8 to 9 hours (LOW)
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Slow Cooker Directions
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1. Combine onion, bell pepper, celery, carrot, garlic, lentils, tomatoes, broth, water, marjoram and black pepper in slow cooker. Stir; cover and cook on LOW 8 to 9 hours or until vegetables are tender.
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2. Stir in vinegar and olive oil. Serve over couscous. Garnish with carrot curls and celery leaves, if desired.
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Tip
Lentil stew keeps well in the refrigerator for up to 1 week. Stew can also be frozen in airtight container in freezer up to three months.
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© Publications International, Ltd.
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Nutrients per Serving
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(1/12 of lentil stew with about 1/3 cup cooked couscous)
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Calories
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203
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Calories from Fat
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9 %
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Total Fat
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2 g
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Saturated Fat
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<1 g
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Carbohydrate
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37 g
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Fiber
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4 g
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Protein
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11 g
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Sodium
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128 mg
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Dietary exchanges
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2 Starch
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1 Vegetable
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1/2 Meat
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Printed
from fbnr.com
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