Chick Pea And Yam Stew
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Vegan | Digest, Fatfree, Vegan | 8 | Servings |
INGREDIENTS
| 1 | c | Garbanzo beans |
| 7 | c | Water |
| 1 | Onion, coarsely chopped | |
| 2 | Yams or sweet potatoes | |
| Chunked | ||
| 1 | Carrot, sliced | |
| 1 | Celery stalk, sliced | |
| 1 | Leek, sliced | |
| 2 | c | Broccoli pieces |
| 1 | T | Lemon juice |
| 1 | T | Soy sauce |
| 1 | t | Ground coriander |
| 1/2 | t | Ground cumin |
| 2 | t | Pure prepared horseradish |
| 1/8 | t | Hot pepper sauce |
| ds Cayenne pepper opt | ||
| 1 | cal 1 gr. fat |
INSTRUCTIONS
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, p. 243. SUSAN WYLDER <ZF_WYLDER@SCSU.SCSU.EDU> From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV) File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 52
Calories From Fat: 7
Total Fat: <1g
Cholesterol: 0mg
Sodium: 177.6mg
Potassium: 203.1mg
Carbohydrates: 9.6g
Fiber: 2.3g
Sugar: 1.7g
Protein: 2.6g