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Curried Garbanzo Beans and Potatoes

 

31

Yield

6

servings

Prep

10

min

Cook

45

min

Ready

60

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

2 teaspoons vegetable oil
½ cup onions
finely chopped
1 teaspoon curry powder
½ teaspoon cumin
ground
2 ½ cups water
1 medium Granny Smith apples
peeled, sliced, 1 cup
15.5 ounces chickpeas (garbanzo beans)
canned, drained
1 cup sweet yellow bell peppers
diced
*
1 tablespoon all-purpose flour
1 teaspoon all-purpose flour
½ teaspoon salt
¼ teaspoon black pepper
*
1 ¾ cups red skinned potatoes
diced
*
1 cup green peas
thawed
6 cups long grain rice
hot, cooked

Directions

Heat oil in a large nonstick skillet over medium heat.

Add bell pepper and onion; sauté for 6 minutes or until tender.

Sprinkle with flour and the next four ingredients.

Stir well and cook for an additional 30 seconds.

Add 2½ cups of water and potato; reduce heat, cover and simmer 25 minutes or until potato is tender.

Add apple, peas and beans; cover and cook an additional 10 minutes.

Serve over rice.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 414g (14.6 oz)
Amount per Serving
Calories 8224% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 487mg 20%
Total Carbohydrate 58g 58%
Dietary Fiber 8g 30%
Sugars g
Protein 37g
Vitamin A 6% Vitamin C 11%
Calcium 10% Iron 57%
* based on a 2,000 calorie diet How is this calculated?

 

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