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Low-Fat Lentil Stew with Vegetarian Hot Dogs Recipe

 

Ingredients

Servings: 4

 

2 tsp olive oil

1 cup chopped onion

1 cup sliced baby carrots or 2 medium carrots, sliced

1 small sweet potato, chopped

1 medium rib of celery, sliced

1/2 medium green bell pepper, chopped

2 medium garlic cloves, minced

1/2 cup dried lentils, sorted for stones and shriveled lentils and rinsed

1 tsp ground cumin

1 tbsp chopped fresh thyme or 1 tsp dried thyme, crumbled

1/2 tsp dry mustard

3 cups reduced-sodium vegetable broth or water

14.5-ounce can no-salt-added diced tomatoes, undrained

2/3 cup water

2 bay leaves

1/4 tsp pepper

2 vegetarian hot dogs, sliced

2 tbsp red wine vinegar

 

Nutrition Facts

 

Exchanges/Choices:

1 1/2 Starch

1 Lean Meat

3 Vegetable

 

Calories 232

    Calories from Fat 28

Fat 3g

    Saturated Fat 0.4g

Cholesterol 0mg

Sodium 594mg

Carbohydrate 36g

    Dietary Fiber 11g

    Sugar 11g

Protein 15g

Cooking Methods

  1. Heat a large saucepan over medium heat. Pour the oil into the saucepan and swirl to coat the bottom. Cook the onion for 3-4 minutes or until tender, stirring frequently.
  2. Stir in the carrots, sweet potato, celery, bell pepper and garlic. Cook for 5 minutes, stirring frequently.
  3. Stir in the lentils, cumin, thyme and mustard. Cook for 1 minute, stirring to coat.
  4. Increase the heat to medium high. Stir in the broth, tomatoes, water, bay leaves and pepper. Bring to a boil. Skim off any foam. Reduce the heat and simmer, covered for 25 minutes. The lentils will still be firm.
  5. Stir in the hot dogs and vinegar. Cook, uncovered, for 5-7 minutes, or until the lentils are tender.
  6. Remove they bay leaves before serving the stew.

Fun Facts / Cooking Tips

A bowl of this satisfying and nutritious stew (low-fat, cholesterol-free, high-fiber), full of vegetables, lentils and vegetarian hot dogs, might very well become a new family favorite.

Cooking tips: You can usually find vegetarian hot dogs in the refrigerated section of the supermarket near the fresh produce or in the freezer section. They might also be called soy dogs, soy wieners, veggie dogs, meatless sausage or vegetarian sausage.

 

 

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