Garbanzo Stew(Lf)

* Exported from MasterCook *

GARBANZO STEW (LF)

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Low-Cal Vegetarian
Soups/Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 c -Water
Onion -- chopped
2 Garlic cloves -- minced
16 oz Tomatoes -- chopped
1/2 ts Paprika
1/2 ts Dried oregano
1/4 ts Pepper -- black
ds 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 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. 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

A.ENGLISH [Al & Diane] at 21:49 EDT



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