Name: Squash, Chickpea & Red Lentil Stew
Cook time: 30 min
Total time: 480 min
Ingredients: 0.75 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; 1.5 teaspoons ground cumin; 1 teaspoon salt; 1/4 teaspoon saffron, (see Note); 0.25 teaspoon freshly ground pepper; 0.25 cup lime juice; 0.5 cup chopped roasted unsalted peanuts; 0.25 cup packed fresh cilantro leaves, chopped

Squash, Chickpea & Red Lentil Stew

3.6

(22)

22 Reviews

Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice or steamed spinach.

EatingWell Test Kitchen

Updated on March 9, 2020

Cook Time:

30 mins

Additional Time:

7 hrs 30 mins

Total Time:

8 hrs

Servings:

Yield:

10 cups

Nutrition Profile:

Low-Calorie High Fiber Dairy-Free Gluten-Free Vegetarian Vegan Healthy Aging Healthy Immunity Healthy Pregnancy Low Added Sugars

Jump to Nutrition Facts

Ingredients

¾ 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 ½ teaspoons ground cumin
1 teaspoon salt
1/4 teaspoon saffron, (see Note)
¼ teaspoon freshly ground pepper
¼ cup lime juice
½ cup chopped roasted unsalted peanuts
¼ 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.

Tips

Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.

Tips:
Kabocha is a squash with a green-streaked rind and tender, sweet orange flesh. An average kabocha weighs two to three pounds.

Considered the world's most expensive spice, saffron contributes a pungent flavor and intense yellow color. It is sold in threads and powdered form.

For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

Nutrition Facts (per serving)

283	Calories
6g	Fat
46g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 283
% Daily Value *
Total Carbohydrate 46g	17%
Dietary Fiber 13g	46%
Total Sugars 9g
Added Sugars 1g	2%
Protein 14g	29%
Total Fat 6g	8%
Saturated Fat 1g	5%
Vitamin A 16559IU	331%
Vitamin C 25mg	27%
Folate 107mcg	27%
Sodium 667mg	29%
Calcium 100mg	8%
Iron 4mg	21%
Magnesium 77mg	18%
Potassium 870mg	19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.