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Chunky Vegetable Stew with Chickpeas

Submitted by kimlein

YIELD

6 servings

PREP

20 min

COOK

30 min

READY

50 min

Ingredients

2

TABLESPOONS VEGETABLE OIL

2

EACH GARLIC CLOVES

1

CUP ONIONS
chopped

2

EACH CELERY STALKS
cut into half pieces

2

EACH CARROTS
cut into discs

2

MEDIUM PARSNIPS
cut into discs *

1

LARGE POTATOES
cubed *

3

CUPS TOMATO JUICE

5

CUPS WATER

½

CUP PARSLEY LEAVES
chopped

1

TEASPOON MARJORAM
or oregano *

1

X SALT AND BLACK PEPPER
to taste *

1

CAN CHICKPEAS (GARBANZO BEANS)
drained *

2

CUPS CABBAGE
shredded, optional

Directions

Heat the oil in a large pan and toss the onion, garlic, celery, carrots, parsnips and potato in it over a low heat.

Add the juice and water, marjoram, oregano, salt and pepper to taste.

Increase the heat and simmer for 20 minutes.

Add the drained chickpeas and the cabbage, if you are using it, and cook for a further 10 minutes.

* not incl. in nutrient facts

Comments

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Nutrition Facts

Serving Size 415g (14.6 oz)

Amount per Serving

Calories 139 33% of calories from fat

% Daily Value *

Total Fat 5g 8%

Saturated Fat 1g 3%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 173mg 7%

Total Carbohydrate 7g 7%

Dietary Fiber 4g 17%

Sugars g

Protein 8g

Vitamin A 90% • Vitamin C 72%

Calcium 7% • Iron 9%

* based on a 2,000 calorie diet How is this calculated?

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber