Yield: 1 servings
|¾ cup||Apple juice or dry Sherry|
|¾ cup||Chopped onion|
|¾ cup||Chopped celery|
|¾ cup||Chopped carrots|
|2 tablespoons||Minced; fresh garlic|
|1½ cup||Canned garbanzo; lima or pinto beans, drained|
|¼ cup||Minced fresh parsley|
|1 teaspoon||Minced fresh basil leaves|
|1 teaspoon||Cayenne pepper; or to taste|
|¾ teaspoon||Curry powder|
|¾ teaspoon||Dried thyme|
|1½ teaspoon||Lemon juice|
|1½ teaspoon||Ground cumin|
|¼ teaspoon||Ground cinnamon|
|Freshly ground pepper|
|¾ cup||Rye breadcrumbs; (I subbed white/whole wheat!) (up to 1)|
As a single person I am always looking for simple recipes that "are ready when I am". When I saw this recipe in Mary Carroll's Healthful Cooking column featured in the Minneapolis Star Tribune, I had to try it. It is great, as a bread or cracker spread, a dipper, even toss a couple of Tablespoons with some pasta. See if you don't like it.
Heat sherry or juice in non stick skillet over med-high heat. Add onions, celery, carrots, garlic and saute, stirring frequently to prevent browning, 5 minutes and remove from heat. In blender or food processor, puree vegetable saute, beans, parsley, basil, and rest of spices. Stir in enough bread crumbs to make thick spread.
Refrigerate overnight and adjust seasonings before serving. Makes 6 to 8 servings.
(Each ⅛ serving contains about 2 vegetable exchanges, 1 bread/starch exchange,
½ fat exchange, 125 calories, 23 gm. carbohydrates, 5 gm. protein, 2 gm.fat (no saturated fat), 190 mg. sodium, 63 mg. calcium and 3 gm. dietary fibre.
Posted to fatfree digest by "Jo in Minnesota" <josiem@...> on Mar 15, 1999, converted by MM_Buster v2.0l.