*  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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