Lentil and Vegetable Stew
This a healthy, oil reduced, easy to make and substantial meal for the Fall
1 large onion, chopped
4 cloves garlic cloves, minced
2 12-ounce packages frozen vegetables* (or 2 pounds fresh vegetables cut in bit-sized pieces)
1 15-ounce can diced tomatoes, preferably fire-roasted
1 15-ounce can cooked lentils (or 1 1/2 cups cooked lentils and cooking liquid)
4 cups vegetable broth or “no-chicken” broth
1 1/4 teaspoon Mexican oregano (or regular oregano)
1/2 teaspoon hot smoked paprika
1/2 teaspoon ground cumin
1/3 cup quinoa, rinsed very well
2/3 cup pumpkin (canned or cooked and water pressed out)
salt and freshly ground black pepper to taste
Cook the onion in a large, non-stick Dutch oven until it begins to brown. Add the garlic and cook, stirring, for another minute. Add next 7 ingredients and cook until vegetables thaw and broth begins to boil. Add quinoa and cook on medium heat until it is tender, about 15 minutes. Add pumpkin and salt and pepper to taste and cook for 5 more minutes, adding a little water if it seems too thick. Serve hot, garnished with parsley, if desired.
*Any blend of chunky-cut vegetables will do.
Servings: 6