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Slow-Cooker Lentil Stew with Cornbread Dumplings

Slow-Cooker Lentil Stew with Cornbread Dumplings
  • Prep 15 min
  • Total 7 hr 50 min
  • Ingredientes 16
  • Porciones 8
This wonderful combination of stew and dumplings is a complete meal in one dish!

Ingredientes

Stew

  • 1 lb dried lentils (2 cups), sorted, rinsed
  • 3 cups water
  • 1 teaspoon ground cumin
  • 1 teaspoon salt-free seasoning blend
  • 3 medium carrots, thinly sliced (1 1/2 cups)
  • 1 medium yellow or red bell pepper, cut into 1-inch pieces
  • 1 medium onion, chopped (1/2 cup)
  • 1 can (14.5 oz) diced tomatoes with green chiles, undrained
  • 1 can (14 oz) vegetable broth

Dumplings

  • 1/2 cup all-purpose flour
  • 1/2 cup yellow cornmeal
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 cup fat-free (skim) milk
  • 2 tablespoons canola oil
  • 1 egg or 2 egg whites, slightly beaten

Instrucciones

  • 1
    In 3 1/2- to 4-quart slow cooker, mix all stew ingredients.
  • 2
    Cover; cook on Low heat setting 7 to 8 hours.
  • 3
    In medium bowl, mix flour, cornmeal, baking powder and 1/4 teaspoon salt. Stir in milk, oil and egg just until moistened. Drop dough by spoonfuls onto hot lentil mixture. Increase heat setting to High. Cover; cook 25 to 35 minutes or until toothpick inserted in center of dumplings comes out clean.

Consejos de expertos

  • Either chicken or beef broth can be substituted for the vegetable broth. If you'd like to reduce the sodium even more, try using less broth and more water, or use reduced-sodium broth.

Información Nutricional

Información Nutricional

Porción: 1 Serving
Calorías
300
Calorías derivadas de la grasa
45
Grasa total
5g
8%
Grasa saturada
1/2g
3%
Grasas trans
0g
Colesterol
25mg
8%
Sodio
520mg
22%
Potasio
800mg
23%
Carbohidratos totales
49g
16%
Fibra dietética
10g
41%
Azúcares
4g
Proteína
16g
% Valor Diario*:
Vitamina A
80%
80%
Vitamina C
30%
30%
Calcio
10%
10%
Hierro
30%
30%
Intercambios:
3 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 1 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.

Más acerca de esta receta

  • This wonderful combination of stew and dumplings is a complete meal in one dish!
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