Garbanzo stew (lf)
Low Fat Vegan Soups Stews
Last updated 10/4/2011 8:02:03 PM. Recipe ID 25863. Report a problem with this recipe.
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Title: Garbanzo stew (lf)
Categories: Low-fat, Vegan, Mcdougall, Soups, To try
Yield: 4 servings
1/2 c -Water
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
1 c Winter squash; peeled &
1 1/4 c Spicy tomato juice
2 c Fresh spinach; chopped
210 x *cals
7 x *gm protein
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.
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