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| Garbanzo Stew (Lf) Recipe |
Category: Soups / Low-Fat
Rating:
N/A
Servings: 4
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Ingredients
1 onion; chopped
2 garlic cloves; minced
16 oz tomatoes; chopped
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/4 teaspoon pepper; black
1 dash hot pepper sauce
16 oz garbanzo beans; drained & rinsed
1 cup winter squash; peeled & diced
1 1/4 cup spicy tomato juice
2 cup fresh spinach; chopped
----PER SERVING----
210 single *cals
7 single *gm protein
1 *gm fat
41 single *gm carbo
669 single *mg sodium
9 single *gm fiber
Cooking Directions:
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 From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mcdougal.zip
soups,low-fat,vegetarian,mcdougall,totry
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