Garbanzo stew (lf)
Yield: 4 servings
Ingredients:
- 1/2 c -Water ds Hot pepper sauce; Onion; chopped 16 oz Garbanzo beans; drained
- 2 Garlic cloves; minced -& rinsed
- 16 oz Tomatoes; chopped 1 c Winter squash; peeled &
- 1/2 ts Paprika; -diced
- 1/2 ts Dried oregano; 1 1/4 c Spicy tomato juice
- 1/4 ts Pepper; black 2 c Fresh spinach; chopped --------------------------------PER SERVING--------------------------------
- 210 x *cals 41 x *gm carbo
- 7 x *gm protein 669 x *mg sodium
Instructions:
*gm fat 9 x *gm fiber 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
