Garbanzo stew (lf)
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| ½ | cup | -Water |
| Onion; chopped | ||
| 2 | Garlic cloves; minced | |
| 16 | ounces | Tomatoes; chopped |
| ½ | teaspoon | Paprika; |
| ½ | teaspoon | Dried oregano; |
| ¼ | teaspoon | Pepper; black |
| dash | Hot pepper sauce; | |
| 16 | ounces | Garbanzo beans; drained & rinsed |
| 1 | cup | Winter squash; peeled & diced |
| 1¼ | cup | Spicy tomato juice |
| 2 | cups | Fresh spinach; chopped |
| 210 | xes | *cals |
| 7 | xes | *gm protein |
| *gm fat | ||
| 41 | xes | *gm carbo |
| 669 | xes | *mg sodium |
| 9 | xes | *gm fiber |
Directions
PER SERVING
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.
Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary McDougall Formatted MM:de
A.ENGLISH [Al & Diane] at 21:49 EDT