Sicilian Garbanzo Stew Recipe
Yield: 6 ServingsRecipe by luhu.jp
Ingredients:
4 cup: Water,
1 tbsp: Lemon juice,
4 tsp: Vegetable instant bouillon,
1 tsp: Dried fennel seed, crushed
1/2 tsp: Dried thyme leaves,
1: Bay leaf,
1 medium: Onion, finely chopped
1 Stalk: celery, chopped
, 1/2cup
2: Garlic cloves, minced
4 medium: , (2 lb) baking potatoes,
Peeled, sliced
3 large: Carrots, thinly sliced
, 2cup
2: , (15 5 oz) cans garbanzo
Beans, drained, rinsed
1 cup: Packed fresh parsley,
Including tender stems,
Chopped, about 1/2cup
1/8: To 1/4 tsp coarsely ground,
Black pepper,
Directions:
In Dutch oven, combine all ingredients except parsley and pepper; mix
well. Bring to a boil. Reduce heat to medium-low; cover and simmer 15
to 20 minutes or until vegetables are very tender. Remove bay leaf.
With potato masher, mash vegetables into broth to make a thick chunky
mixture. (Garbanzo beans will not mash as thoroughly as other
vegetables; leave as is for extra texture.) Stir in parsley and
pepper. Serve immediately. Makes 6 (1 1/2 cup) servings.
TIP: To speed preparation, use food processor with metal blade to chop
onion, celery, and garlic. Replace metal blade with thin slicing disk;
slice potatoes and carrots on top of chopped vegetables. Remove all
vegetables from bowl. Clean and dry bowl before chopping parsley with
metal blade.
Per serving: 270 calories, 25% calories from fat, 3 g fat, 0 mg c
hol, 820 mg sodium, 50 g carbo, and 11 g protein.
Source: From the March/April 1995 issue of Fast and Healthy Magazine.
Posted by nanetteb@csn.org to the Fatfree Digest [Volume 15 Issue 22]
Feb. 22, 1995.
Individual recipes copyrighted by originator. FATFREE Recipe
collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
Mintzias, km@salata.com.
1.80
Source from luhu.jp
well. Bring to a boil. Reduce heat to medium-low; cover and simmer 15
to 20 minutes or until vegetables are very tender. Remove bay leaf.
With potato masher, mash vegetables into broth to make a thick chunky
mixture. (Garbanzo beans will not mash as thoroughly as other
vegetables; leave as is for extra texture.) Stir in parsley and
pepper. Serve immediately. Makes 6 (1 1/2 cup) servings.
TIP: To speed preparation, use food processor with metal blade to chop
onion, celery, and garlic. Replace metal blade with thin slicing disk;
slice potatoes and carrots on top of chopped vegetables. Remove all
vegetables from bowl. Clean and dry bowl before chopping parsley with
metal blade.
Per serving: 270 calories, 25% calories from fat, 3 g fat, 0 mg c
hol, 820 mg sodium, 50 g carbo, and 11 g protein.
Source: From the March/April 1995 issue of Fast and Healthy Magazine.
Posted by nanetteb@csn.org to the Fatfree Digest [Volume 15 Issue 22]
Feb. 22, 1995.
Individual recipes copyrighted by originator. FATFREE Recipe
collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
Mintzias, km@salata.com.
1.80
Source from luhu.jp