| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Vegan | Low-fat, Vegan, Mcdougall, Soups, To try | 4 | Servings |
INGREDIENTS
| 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 |
| 210 | x | *cals |
| 7 | x | *gm protein |
| *gm fat | ||
| 41 | x | *gm carbo |
| 669 | x | *mg sodium |
| 9 | x | *gm fiber |
INSTRUCTIONS
PER SERVING 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 and Fit by Mary McDougall Formatted MM:de A.ENGLISH [Al & Diane] at 21:49 EDT From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mcdougal.zip
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