*  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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