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| RECIPE FOR GARBANZO STEW (LF) |
Title: Garbanzo Stew (lf)
Category: Low-cal Vegetarian Soups-stews
Serves: 4
Ingredients:
| 0.50 | c | Water | | | Onion; chopped | | 2.00 | | Garlic cloves; minced | | 16.00 | oz | Tomatoes; chopped | | 0.50 | ts | Paprika; | | 0.50 | ts | Dried oregano; | | 0.25 | ts | Pepper; black | | ds | Hot pepper sauce; | | 16.00 | oz | Garbanzo beans; drained | | | & rinsed | | 1.00 | c | Winter squash; peeled & | | | diced | | 1.25 | c | Spicy tomato juice | | 2.00 | c | Fresh spinach; chopped | | --------- | PER SERVING --------- | | 210.00 | x | *cals | | 7.00 | x | *gm protein | | | *gm fat | | 41.00 | x | *gm carbo | | 669.00 | x | *mg sodium | | 9.00 | x | *gm fiber |
Instructions:
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.
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