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Hearty Stew

 

30

Yield

6

servings

Prep

30

min

Cook

4

hrs

Ready

4

hrs

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

Ingredients

½ cup chickpeas (garbanzo beans)
dry
½ cup red kidney beans
dry
2 quarts water
*
1 large yellow onion
sliced
*
2 each garlic cloves
crushed
2 tablespoons soy sauce, tamari
low sodium
2 teaspoons curry powder
2 each parsnips
scrubbed, sliced
*
2 each carrots
scrubbed, sliced
1 each zucchini
cut in chunks
½ cup pasta, whole-wheat macaroni
uncooked
*
¼ cup cracked wheat (bulgur)
uncooked
1 tablespoon lemon juice
2 cups spinach
fresh

Directions

Soak both types of beans overnight in a pan filled with water, just covering the beans.

Canned beans do not work in this dish.

The cooking liquid from the dry beans makes a rich, flavorful stock which makes for the base of the stew.

Place the beans in a large pot with the water.

Soak overnight, or bring to a boil, cook for 2 minutes, turn off heat, and let rest for 1 hour.

Then add the onion, garlic, soy sauce, and curry powder.

Bring to a boil, reduce heat, and cook for 2 hours.

Meanwhile, prepare the rest of the vegetables and set aside.

Place the parsnips in a small amount of water in a small saucepan.

Cook until soft, about 15 minutes.

Cool. Place in a blender or food processor and process until smooth.

When beans are almost tender, add the puréed parsnips and the carrots and zucchini.

Cook for 30 minutes, then add the pasta and bulgur.

Cook an additional 15 minutes.

Stir in the lemon juice and spinach and cook about 5 minutes.

Serve at once.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 122g (4.3 oz)
Amount per Serving
Calories 10519% of calories from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 452mg 19%
Total Carbohydrate 6g 6%
Dietary Fiber 4g 15%
Sugars g
Protein 9g
Vitamin A 89% Vitamin C 22%
Calcium 5% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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