Squash, Chickpea & Red Lentil Stew

Modeled on North African stews, this aromatic vegetarian main course

can be served over brown rice or steamed spinach.

RECIPE INGREDIENTS
3/4 cup dried chickpeas
2 1/2 pounds kabocha squash (see Note) or butternut squash, peeled,
seeded and cut into 1-inch cubes
2 large carrots, peeled and cut into 1/2-inch pieces
1 large onion, chopped
1 cup red lentils
4 cups vegetable broth
2 tablespoons tomato paste
1 tablespoon minced peeled fresh ginger
1 1/2 teaspoons ground cumin
1 teaspoon salt
1/4 teaspoon saffron (see Note)
1/4 teaspoon freshly ground pepper
1/4 cup lime juice
1/2 cup chopped roasted unsalted peanuts
1/4 cup packed fresh cilantro leaves, chopped


DIRECTIONS
Soak chickpeas in enough cold water to cover them by 2 inches for 6
hours or overnight. (Alternatively, use the quick-soak method: Place
beans in a large pot with enough water to cover by 2 inches. Bring to a
boil over high heat. Remove from heat and let stand for 1 hour). Drain
when ready to use.

Combine the soaked chickpeas, squash, carrots, onion, lentils, broth,
tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow
cooker.

Put on the lid and cook on low until the chickpeas are tender and the
lentils have begun to break down, 5 to 6 1/2 hours.

Stir in lime juice. Serve sprinkled with peanuts and cilantro.



Curried Vegetable Stew with Couscous

Makes: 4 servings
Prep time: 20 minutes
Cook time: 20 minutes
Ingredients
1 tablespoon ground cumin
1 teaspoon ground coriander
1 teaspoon curry powder
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/4 cup water
3 tablespoons olive oil
1/2 cup chopped onion
1 tablespoon chopped garlic
1 tablespoon chopped fresh cilantro
1 head cauliflower, cut into florets
2 zucchini, diced
1 cup green beans, cut into 1/2-inch diagonal pieces
1 cup canned chickpeas, drained and rinsed
1 cup diced fresh tomatoes
Cooked couscous

Directions
1. Stir spices, salt, pepper, and 2 tablespoons of the water together in a
small bowl until smooth. Set aside.

2. Heat olive oil in a large skillet over medium heat. Add onion, garlic,
cilantro, and spice mixture. Cook, stirring, 1 minute, or until onion begins
to soften.

3. Add cauliflower, zucchini, and green beans; cook 2 minutes. Add 1
cup plus 2 tablespoons water; bring to a boil. Simmer, covered, for 5
minutes, or until vegetables are just tender.

4. Stir in chickpeas and tomatoes; simmer 5 minutes more. Serve with
couscous, if desired.


Cannellini and Cabbage Soup

Makes: 6 servings
Prep time: 20 minutes
Cook time: 10 minutes

Ingredients
1 tablespoon olive oil
3 cups thinly sliced cabbage
2 carrots, sliced
6 garlic cloves, minced
1 teaspoon dried thyme
1/4 teaspoon black pepper
2 cans (14 ounces each) low-sodium chicken broth
1 can (14 1/2 ounces) no-salt-added diced tomatoes
1 cup water
1/4 cup tomato paste
2 cans (15 ounces each) cannellini beans, rinsed and drained

Directions
1. In a large pot, heat olive oil over high heat. Add cabbage, carrots,
garlic, thyme, and pepper; cook 2 to 3 minutes.
2. Stir in broth, undrained tomatoes, water, and tomato paste. Bring to a
boil, then reduce heat. Simmer, covered, for 8 minutes, or until
vegetables are tender, stirring occasionally.
3. Mash half the beans with a fork. Add all the beans to the pot. Heat
through and serve.

Nutrition facts per serving: 164 calories, 11g protein, 30g
carbohydrate, 4g fat (1g saturated), 9g fiber