Prep 10 mins
Cook 25 mins
From Vegetarian Times. This exotically flavored stew can be stretched to feed a crowd when ladled over rice or potatoes. Per 1-cup serving: 263 cal; 11g prot; 4g fat; 49g carbs; 0mg chol; 642mg sof; 13g fiber; 11g sugars
- 14.79 ml olive oil
- 236.59 ml onion, chopped
- 3 garlic cloves, minced (1 tbsp)
- 793.78 g can crushed tomatoes
- 2 (1031.92 g) carton lentil soup, such as Dr. McDougalls
- 425.24 g can chickpeas, rinsed and drained
- 118.29 ml raisins or 118.29 ml dried currant
- 9.85 ml ground cinnamon (to taste)
- 7.39 ml ground cumin
- 1.23 ml red pepper flakes (to taste)
- 88.74 ml plain nonfat Greek yogurt or 88.74 ml plain nonfat soy yogurt
- Heat oil in medium saucepan or Dutch oven over medium heat. Add onion, and sauté 3 minutes, or until softened and translucent. Add garlic, and cook 1 minute, or until garlic is softened, but not browned, stirring constantly.
- Stir in tomatoes, soup, chickpeas, raisins, cinnamon, cumin, and red pepper flakes. Season with salt and pepper, if desired. Bring stew to a simmer over medium-high heat, stirring occasionally.
- Reduce heat to medium-low, and simmer uncovered for 20 minutes, or until mixture is reduced and sauce has thickened, stirring often from bottom to prevent sticking. Garnish each serving with one tablespoon yogurt.
This was very good. I didn't have lentil soup, so I just cooked up some lentils with veg broth powder. I like thicker stews, so increased chickpeas and currants, and drained most of the broth from the lentils. Flavor was great.