Garbanzo Bean And Vegetable Pie Recipe
Yield: 8 servingsRecipe by luhu.jp
Ingredients:
2 cup: Seeded chopped tomatoes,
1 can: , (15oz) garbanzo beans,
1 1/2 cup: Thinly sliced yellow summer,
Rinsed and drained,
Squash,
1/2 cup: Shredded hard farmer cheese,
1 1/2 cup: Thinly sliced zucchini,
Divided,
1 cup: Sliced fresh mushrooms,
1 cup: Vegetable broth,
1/2 cup: Chopped onion,
1 cup: Uncooked couscous,
1 tsp: Dried basil leaves,
2: Egg whites,
1/2 tsp: Salt, divided
1/4 cup: Snipped fresh parsley,
Directions:
Preheat oven to 350f. Spray a 10" deep dish pie plate with cooking
spray; set aside.
In 3-quart saucepan, combine tomatoes, squashes, mushrooms, onions,
basil and 1/4 teaspoon salt. Cook over medium heat 8-10 minutes or
until vegetables are tender, stirring occasionally. Remove from heat.
Add beans and 1/4 cup cheese. Mix well; set aside.
In 1-quart saucepan, combine broth and remaining 1/4 teaspoon salt.
Bring to a boil. Stir in couscous, cover and remove from heat. Let
stand 5 minutes. Fluff couscous with a fork. Add egg whites and
parsley to couscous; mix well.
Using the back of a spoon, press couscous mixture into bottom and up
sides of prepared pie plate. Spoon vegetable mixture into couscous
crust. Bake 35-30 minutes or until crust is firm and filling is hot.
Sprinkle top of pie with remaining 1/4 cup cheese. Let stand until
cheese is melted. Serve hot in wedges. 6-8 servings.
Per serving: 255 calories, 14 g protein, 3 g fat (10%), 44 g
carbohydrate, 5 mg cholesterol, 561 mg sodium, 7 g fiber.
Vegetarian Times Low Fat & Fast Spring 95 Carolyn Shaw 6-95
Submitted By CAROLYN SHAW On 08-24-95
Source from luhu.jp
spray; set aside.
In 3-quart saucepan, combine tomatoes, squashes, mushrooms, onions,
basil and 1/4 teaspoon salt. Cook over medium heat 8-10 minutes or
until vegetables are tender, stirring occasionally. Remove from heat.
Add beans and 1/4 cup cheese. Mix well; set aside.
In 1-quart saucepan, combine broth and remaining 1/4 teaspoon salt.
Bring to a boil. Stir in couscous, cover and remove from heat. Let
stand 5 minutes. Fluff couscous with a fork. Add egg whites and
parsley to couscous; mix well.
Using the back of a spoon, press couscous mixture into bottom and up
sides of prepared pie plate. Spoon vegetable mixture into couscous
crust. Bake 35-30 minutes or until crust is firm and filling is hot.
Sprinkle top of pie with remaining 1/4 cup cheese. Let stand until
cheese is melted. Serve hot in wedges. 6-8 servings.
Per serving: 255 calories, 14 g protein, 3 g fat (10%), 44 g
carbohydrate, 5 mg cholesterol, 561 mg sodium, 7 g fiber.
Vegetarian Times Low Fat & Fast Spring 95 Carolyn Shaw 6-95
Submitted By CAROLYN SHAW On 08-24-95
Source from luhu.jp