Recipe: Hearty Quick or Slow Stew

Title: Hearty Quick or Slow Stew
Categories: Stew, Main dish
Yield: 12 servings

------------------------------------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.