Garbanzo Stew(Lf)
- Main Ingredient: Rice and Grains Potatoes Spinach Squash Tomatoes
- 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
Cooking Garbanzo Stew(Lf)
1. -----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.
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 A.
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