Slow-Cooker Lentil Stew with Cornbread Dumplings

Name: Slow-Cooker Lentil Stew with Cornbread Dumplings
Prep time: 15 min
Total time: 7 h 50 min
Yield: 8
Ingredients: 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; 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

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Prep 15 min
Total 7 hr 50 min
Ingredients 16
Servings 8

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

by Qué Rica Vida Cocina

Updated Sep 20, 2016

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Ingredients

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

Directions

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.

Expert Tips

tip 1
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.

Nutrition Information

300 Calories, 5g Total Fat, 16g Protein, 49g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 300

Calories from Fat: 45

Total Fat: 5g; 8%

Saturated Fat: 1/2g; 3%

Trans Fat: 0g

Cholesterol: 25mg; 8%

Sodium: 520mg; 22%

Potassium: 800mg; 23%

Total Carbohydrate: 49g; 16%

Dietary Fiber: 10g; 41%

Sugars: 4g

Protein: 16g

% Daily Value*:

Vitamin A: 80%; 80%

Vitamin C: 30%; 30%

Calcium: 10%; 10%

Iron: 30%; 30%

Exchanges:

3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

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