{"id":13558,"date":"2025-03-08T06:11:28","date_gmt":"2025-03-07T23:11:28","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13558"},"modified":"2025-03-08T06:11:28","modified_gmt":"2025-03-07T23:11:28","slug":"vegetable-lentil-and-garbanzo-bean-stew","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13558","title":{"rendered":"Vegetable, lentil and garbanzo bean stew"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"r-intro full\">\n<div>\n<h2>Dietitian&#8217;s tip:<\/h2>\n<p>This vegan stew is a one-pot meal. You can add chopped spinach or kale before serving without changing the calorie count much.<\/p>\n<\/div>\n<\/div>\n<div class=\"r-info\">\n<h2>Number of servings<\/h2>\n<p> <span>Serves 8<\/span><\/p>\n<ol>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/diabetes-meal-plan.png')\">Diabetes meal plan<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/dash-diet.png')\">DASH diet<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/heart-healthy.png')\">Heart-healthy<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/weight-management.png')\">Weight management<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/plant-based.png')\">Plant-based<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/meatless.png')\">Meatless<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/healthy-carb.png')\">Healthy-carb<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/gluten-free.png')\">Gluten-free<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/high-fiber.png')\">High-fiber<\/li>\n<\/ol><\/div>\n<h2>Ingredients<\/h2>\n<ol class=\"bullet\">\n<li>3 cups butternut squash (about 2 pounds), peeled, seeded and cut into 1-inch cubes<\/li>\n<li>3 large carrots, peeled and cut into 1\/2-inch pieces<\/li>\n<li>2 large onions, chopped<\/li>\n<li>3 garlic cloves, minced<\/li>\n<li>4 cups low-sodium vegetable stock<\/li>\n<li>1 cup red lentils<\/li>\n<li>2 tablespoons no-salt-added tomato paste<\/li>\n<li>2 tablespoons peeled and minced fresh ginger<\/li>\n<li>2 teaspoons ground cumin<\/li>\n<li>1 teaspoon turmeric<\/li>\n<li>1\/4 teaspoon saffron<\/li>\n<li>1 teaspoon freshly ground pepper<\/li>\n<li>1\/4 cup lemon juice<\/li>\n<li>1 can (16 ounces) garbanzo beans, drained and rinsed<\/li>\n<li>1\/2 cup chopped roasted unsalted peanuts<\/li>\n<li>1\/2 cup chopped fresh cilantro<\/li>\n<\/ol>\n<h2>Directions<\/h2>\n<p>In a Dutch oven, slowly sweat squash, carrots, onions and garlic over low to medium heat until onions just start to brown.<\/p>\n<p>Stir in vegetable stock and scrape browned bits of vegetables on the bottom of the pan into the stock.<\/p>\n<p>Add lentils, tomato paste and seasonings. Cover and keep cooking over medium-low heat until lentils and squash are soft, about 1 1\/2 hours. Stir once in a while. Or at this step, move ingredients to a slow cooker and cook for 4-6 hours on low setting.<\/p>\n<p>Stir in lemon juice and garbanzo beans. Top with chopped peanuts and cilantro. Serve warm.<\/p>\n<div class=\"r-nutrition\">\n<div class=\"r-servings\">\n<h2>Nutritional analysis per serving<\/h2>\n<div class=\"r-nutrients\">\n<h3>Serving size: About 2 cups<\/h3>\n<ul>\n<li><span>Calories<\/span> 291<\/li>\n<li><span>Total carbohydrate<\/span> 43 g<\/li>\n<li><span>Total sugars<\/span> 10 g<\/li>\n<li><span>Added sugars<\/span> 0 g<\/li>\n<li><span>Dietary fiber<\/span> 9.5 g<\/li>\n<li><span>Protein<\/span> 14 g<\/li>\n<li><span>Total fat<\/span> 8.5 g<\/li>\n<li><span>Saturated fat<\/span> 1 g<\/li>\n<li><span>Trans fat<\/span> 0 g<\/li>\n<\/ul>\n<ul>\n<li><span>Monounsaturated fat<\/span> 4 g<\/li>\n<li><span>Polyunsaturated fat<\/span> 3 g<\/li>\n<li><span>Cholesterol<\/span> 0 g<\/li>\n<li><span>Sodium<\/span> 183 mg<\/li>\n<li><span>Potassium<\/span> 850 mg<\/li>\n<li><span>Calcium<\/span> 106 mg<\/li>\n<li><span>Magnesium<\/span> 79 mg<\/li>\n<li><span>Vitamin D<\/span> 0 IU<\/li>\n<li><span>Iron<\/span> 4 mg<\/li>\n<\/ul><\/div>\n<\/p><\/div>\n<div id=\"main_0_maincontent_0_Expander_ExpandableContainer_0\" class=\"expandable\">\n<div class=\"r-nutrients\">\n<ul>\n<li><span>Vegetables<\/span> 2<\/li>\n<p>&#13;<\/p>\n<li><span>Carbohydrates<\/span> 1<\/li>\n<p>&#13;<\/p>\n<li><span>Protein and dairy<\/span> 1<\/li>\n<p>&#13;<\/p>\n<li><span>Fats<\/span> 1<\/li>\n<p>&#13;\n<\/ul>\n<\/p><\/div>\n<\/p><\/div>\n<div id=\"main_0_maincontent_0_Expander_ExpandableContainer_1\" class=\"expandable\">\n<div class=\"r-nutrients\">\n<ul>\n<li><span>Vegetables<\/span> 2<\/li>\n<p>&#13;<\/p>\n<li><span>Nuts, seeds and dry beans<\/span> 2<\/li>\n<p>&#13;\n<\/ul>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/recipes\/vegetable-lentil-garbanzo-bean-stew\/rcp-20157577\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dietitian&#8217;s tip: This vegan stew is a one-pot meal. You can add chopped spinach or kale before serving without changing the calorie count much. Number of servings Serves 8 Diabetes meal plan DASH diet Heart-healthy Weight management Plant-based Meatless Healthy-carb Gluten-free High-fiber Ingredients 3 cups butternut squash (about 2 pounds), peeled, seeded and cut into &hellip;<\/p>\n","protected":false},"author":3,"featured_media":10509,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[271],"tags":[],"class_list":["post-13558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-recipes"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13558","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13558"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13558\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/10509"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}