Recipe: Garbanzo Stew (Lf)
For 4 Persons
Category: Low-fat, Vegan, Mcdougall, Soups, To try
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
From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mcdougal.zip
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