Title: Garbanzo Stew
Categories: Diet Vegetarian Soup
Yield: 4 Servings

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 and Fit by Mary McDougall Formatted MM:de

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

previous

next