Spicy Lentil Stew

2 teaspoons olive oil
1 cup diced onions, a clove of chopped garlic if desired
1 ½ pounds (4 cups) drained cooked lentils (reserve 2 cups cooking liquid)
2 cups drained canned tomatoes, chopped
1 cup tomato juice, or one can tomato sauce
1 tablespoon chili powder, or to taste
1 teaspoon salt (I don't add salt these days)
½ teaspoon ground cumin
1 bay leaf

In 2-quart saucepan, heat margarine until bubbly and hot; add onions and saute, stirring occasionally, until tender.  Add remaining ingredients and stir to combine; bring mixture to boil.  Reduce heat and let simmer, stirring occasionally, until mixture thickens and flavors blend, 45 minutes to 1 hour. 

Remove and discard bay leaf before serving.  This makes four 1 1/2 cup very generous servings, 401 calories each (counting 1/2 cup rice). 

The worst thing about this recipe, which I found in a Weight Watchers cookbook, is that it requires you to cook the lentils first, then measure them.  Because a one-pound bag of lentils costs less than 90 cents, I just cook the whole bag and either toss what I don't need, or adjust the ingredients a little to make up for the one cup or so extra. 

You won't find a recipe much lower in fat than this one.  It's a sort of vegetarian chili that Cliff and I enjoy served over a half-cup of cooked rice.  It's what we're having for lunch today, along with a baked sweet potato.  It freezes well, I've found.  Of course I use salt-free tomatoes and sauce nowadays and add no salt, so I'd assume it's low in sodium.