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Sweet-And-Spicy Garbanzo Stew
Posted By archives On March 24, 2010 @ 9:36 am In Beans and Legumes,Crockpot,Soups and Stews | No Comments
This one has a crock pot option at the end.
Serving Size: 8
1 cup garbanzo beans
7 cups water
1 onion — coarsely chopped
2 yams — or sweet potatoes, chunked
1 carrot — sliced
1 celery stalk — sliced
1 leek — sliced
2 cups broccoli florets
1 tablespoon lemon juice
1 tablespoon soy sauce
1 teaspoon ground coriander
1/2 teaspoon ground cumin
2 teaspoons horseradish
1/8 teaspoon hot pepper sauce
1 dash cayenne pepper — (opt)
Place beans and water in a large pot. Soak overnight. Bring to a boil, cover, reduce heat, and cook until tender, about 2 to 3 hours. Add onion, yams, carrot, celery, and leek. Cook for 30 minutes. Add remaining ingredients. Cook an additional 30 minutes.
Serving Suggestions: Pour into individual bowls or over any whole grain. Also good as a topping for potatoes or whole-wheat bread.
Helpful Hint: This dish can easily be made in a slow cooker. Add all ingredients at once and cook on the high heat setting for 8 to 10 hours. Be sure to soak the beans overnight before you begin.
From Vegetarian Times, February 1989, p. 18. Also in The Mcdougall Program: 12 Days to Dynamic Health (Plume), p. 243.
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Per serving: 161 Calories (kcal); 2g Total Fat; (9% calories from fat); 7g Protein; 31g Carbohydrate; 0mg Cholesterol; 163mg Sodium
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