Side Pannel
Garbanzo Stew (Lf)
Garbanzo Stew (Lf)
- Recipe Submitted by ADMIN on 09/26/2007
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
Directions
PER SERVING
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.
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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