Recipe: Pumpkin, Chickpea, and Red Lentil Stew (crock pot)

PUMPKIN, CHICKPEA, AND RED LENTIL STEW

"Red lentils are actually more salmon in color than red and have a mild earthy flavor. Like other legumes, lentils are high in fiber and protein."

1 pound pie pumpkin or winter squash, peeled, seeded, and cut into 1-inch cubes
1 (15 ounce) can garbanzo beans (chickpeas), rinsed and drained
3 medium carrots, sliced 1⁄2 inch thick
1 cup chopped onion (1 large)
1 cup dried red lentils, rinsed and drained
2 tablespoons tomato paste
1 tablespoon grated fresh ginger
1 tablespoon lime juice
1 teaspoon ground cumin
1⁄4 teaspoon salt
1⁄4 teaspoon ground turmeric
1⁄4 teaspoon ground black pepper
4 cups chicken or vegetable broth
GARNISHES:
1⁄4 cup chopped peanuts
2 tablespoons snipped fresh cilantro
Plain nonfat yogurt (optional)

In a 3 1⁄2 - or 4-quart slow cooker combine pumpkin, garbanzo beans, carrots, onion, lentils, tomato paste, ginger, lime juice, cumin, salt, turmeric, and pepper. Pour broth over mixture in cooker.

Cover crock pot and cook on LOW-heat setting for 8 to 10 hours or on HIGH-heat setting for 4 to 5 hours.

Top each serving with peanuts, cilantro, and, if desired, yogurt.

Makes 6 servings

Nutrition facts per serving: 275 cal., 4 g total fat (1 g sat. fat), 2 mg chol., 1027 mg sodium, 46 g carbo., 10 g dietary fiber, 14 g protein

Adapted from source: Better Homes and Gardens The Ultimate Slow Cooker Book