Slow Cooker Sweet and Spicy Garbanzo Bean Stew - Southern US - 3 pts, 31g carbs, 8g fiber

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Slow Cooker Sweet and Spicy Garbanzo Bean Stew - Southern US - 3 pts, 31g carbs,

8g fiber

 

Recipe By :

Serving Size : 7 Preparation Time :0:00

Categories : 5 qt cooker Low 8 - 10 hours

LowCal (Less than 300 calories LowerCarbs

LowFat (Less than 15%) Spicy

Vegan WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 can garbanzo beans -- about 15 ounces, drained

6 cups water -- or vegetable broth

1 onion -- coarsely chopped

2 medium sweet potatoes -- peeled and cut in chunks

1 carrot -- sliced

1 celery stalk -- sliced

1 cup frozen chopped spinach

1 tablespoon lemon juice

1 tablespoon soy sauce

1 teaspoon ground coriander

1/2 teaspoon ground cumin

1 teaspoon prepared horseradish -- or 2 teaspoons, or to taste

1/8 teaspoon hot pepper sauce -- or to taste

 

In crockpot, combine garbanzo beans with water or broth and all remaining

ingredients. Cover and cook on LOW for 8 to 10 hours, or on HIGH for 4 to 5

hours, until vegetables are tender.

 

Serves 6 to 8.

 

Description:

" 3 pts "

Source:

" Diana Rattray, Your Guide to Southern Food @about.com "

S(Formatted by Chupa Babi):

" 02.08.08 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 166 Calories; 2g Fat (10.8% calories from

fat); 8g Protein; 31g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 205mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0

Fat; 0 Other Carbohydrates.

 

NOTES : ChupaNote: this is very similar to an African recipe I make. I wonder if

it came over in the slave ships? Tracing our ancestory by the food we eat.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

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