• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Garbanzo Stew (Lf)

  • Recipe Submitted by on

Category: Soups, Low Fat, Vegetarian

 Ingredients List

  • 1/2 c -Water
  • Onion; chopped
  • 2 Garlic cloves; minced
  • 16 oz Tomatoes; chopped
  • 1/2 ts Paprika;
  • 1/2 ts Dried oregano;
  • 1/4 ts Pepper; black
  • ds Hot pepper sauce;
  • 16 oz Garbanzo beans; drained
  • -& rinsed
  • 1 c Winter squash; peeled &
  • -diced
  • 1 1/4 c Spicy tomato juice
  • 2 c Fresh spinach; chopped


210 x *cals
7 x *gm protein
*gm fat
41 x *gm carbo
669 x *mg sodium
9 x *gm fiber

Place water, onion and garlic in a large pot. Cook, stirring occasionally,
until onion is softened slightly, about 5 minutes. Add tomatoes (including
tomato liquid) and seasonings. Cook for 5 more minutes. Add garbanzo
beans, squash and tomato juice. Cover and cook for 30 minutes, until squash
is tender. Stir in spinach and cook until softened, about 2 to 3 minutes.
Serves 4.

Author's Note: Serve this hearty dish over brown rice or mashed potatoes,
or accompany it with thick slices of whole-wheat bread.

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