Hearty Quick Or Slow Stew

Servings: 12
Ingredients:

------------------------------------STEW------------------------------------
32 oz Tomato juice                        1 c  Diced green pepper, seeded
14 1/2 oz Italian stewed tomatoes            10 oz Chopped frozen spinach
2 c  Water                               2    Carrots, julienned 1' long
2 md Potatoes, unpeeled, chopped         2 tb Dried parsley
15 oz Garbanzo beans, washed              2 tb Chili powder
15 oz Kidney beans, drained               2 ts Dried basil
1 c  Lentils, rinsed, drained            2 ts Garlic powder
1 lg Onion, chopped                      1 ts Ground cumin
1 c  Diced red pepper, seeded

——————————–FOR TOPPING——————————–
1/2 c Reduced calorie sour cream 1/2 c Low fat yogurt chives

Quick method: Combine all ingredients, except toppings, in a large dutch
oven. Bring to a boil, reduce heat and simmer for 30 minutes or until
lentils are tender.
Slow method: Combine all ingredients, except toppings, in a slow cooker.
Set on low and cook for about 6 hours.
Garnish each serving with toppings blended together.
Per serving (1 1/2 cups): 231 calories, 13 g protein, 3 g fat, 42 g carbs,
562 mg sodium, 3 mg chol. Percent of calories from fat = 11 percent.

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