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Chipotle Bean & Lentil Stew

Ingredients:

  • 6 cups homemade or low-sodium vegetable broth (see note below for how to prepare your own)
  • 1 package of Wholly Chipotle Bean Dip
  • 1 cup tomato puree (packaged in a BPA-free container such as Pomi strained tomatoes)
  • 1 cup of dried red lentils, rinsed and drained
  • 1 cup frozen chopped spinach

Instructions:

  1. In a large pot, add all ingredients. Bring to a boil, then cover and reduce heat to low. Simmer for at least 20 minutes. Taste and add sea salt & freshly ground black pepper as desired. Serve warm over quinoa or baked sweet potato.

Note: How to Make Homemade Vegetable Broth

Homemade veggie broth has less sodium, costs less, and tastes much better than store-bought. If you’ve never tried making your own, you’ll be amazed how easy it can be. Simply keep veggie scraps from onions, peppers, celery, carrots, apples, etc. in a container in the freezer. When you’re ready to make broth, dump frozen vegetable scraps into a large pot. Add a whole carrot, two onion halves, one celery stock, a bay leaf, and a teaspoon of salt. Press your hand firmly down over the vegetables and fill with water until it rises about an inch above your hand. Bring to a boil then reduce heat and simmer for an hour. Pour through a strainer and cool to room temperature. Use immediately or store in the freezer.

Serving Size:

Serving Size: 1 1/3 cup Servings Per Recipe: 6

Nutrition Per Serving:

Nutrition Per Serving: Protein 13.8g (28%), Dietary Fiber 8.1g (33%), Calcium 111.7mg (11%), Folate 175mcg (44%), Omega-3 0.1mg (4%), Iron 5mg (28%)

Other information you may want to know:

Calories: 222

Fat: 3g — Saturated (0g), Trans (0g), Cholesterol (0g)

Vitamin K (121%), Vitamin A (66%), Manganese (32%), Copper (23%), Vitamin C (17%), Vitamin B1 (17%), Potassium (16%), Magnesium (11%), Phosphorus (11%), Vitamin B6 (9%), Zinc (9%), Selenium (6%), Vitamin B2 (5%)

Nutritional Spotlight: Frozen Spinach

Don’t let the fact that it’s frozen fool you. Spinach, fresh or frozen, is one of the most nutrient-dense foods our world has to offer. In this stew, we’ve called for frozen because of the convenience factor and maximum-nutrient guarantee. Since frozen spinach is packed at the peak of freshness, you know you are getting all the nutrients, while fresh spinach will slowly lose nutrients as it is stored. By including frozen spinach in this recipe, you’re getting over 100% of your daily need for Vitamin K (supports blood clotting and bone strength), over 65% of Vitamin A (supports vision, immune system, and cell growth/communication), and over 30% of Manganese (supports bone strength, metabolism, calcium absorption, blood sugar regulation, brain and nerve function). While manganese is a less familiar mineral, it is essential for the body, helping with osteoporosis, arthritis, PMS, diabetes, and more.