Garbanzo Stew (Lf)

Main Ingredient: Rice and Grains Potatoes Spinach Squash Tomatoes
Dietary: Various vegetarian
Yield:

Garbanzo Stew (Lf) ingredients

1⁄2 c water
Onion, chopped
2 garlic cloves, minced
16 oz Tomatoes, chopped
1⁄2 t Paprika
1⁄2 t Dried oregano
1⁄4 t Pepper, black
dsp 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
---PER SERVING---
210 *cals
7 *Gm Protein
*Gm Fat
41 *gm carbo
669 *mg sodium
9 *gm fiber

Cooking Garbanzo Stew (Lf)

1. Place water, onion and garlic in a large pot. Cook, stirring occasionally, until onion is softened slightly, about 5 minutes.
2. Add tomatoes (including tomato liquid) and seasonings.
3. Cook for 5 more minutes.
4. Add garbanzo beans, squash and tomato juice.
5. Cover and cook for 30 minutes, until squash is tender.
6. Stiri in spinach and cook until softened, about 2 to 3 minutes.
7. 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.
8. Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary McDougall.