LOW FAT--Turkish Chickpea Stew

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* Exported from MasterCook *

 

Turkish Chickpea Stew

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : March '98 Soups And Stews

Vegetarian Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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

1 tablespoon olive oil

1 cup thinly sliced onion

1 teaspoon fennel seeds -- crushed

1 teaspoon brown sugar

1/2 teaspoon ground cumin

4 garlic cloves -- crushed

3 1/2 cups (about 1 1/2 pounds) chopped tomato

1 tablespoon white wine vinegar

3/4 teaspoon salt

1/2 teaspoon crushed red pepper

4 cups trimmed spinach

4 cups water

2 (15-ounce) cans chickpeas (garbanzo beans) -- drained

2 tablespoons chopped fresh flat-leaf parsley

2 tablespoons chopped fresh mint

2 teaspoons chopped fresh dill

 

Heat olive oil in a Dutch oven over medium-high heat. Add onion; sauté 5

minutes. Add fennel, sugar, cumin, and garlic, and cook 1 minute. Stir in

tomato, vinegar, salt, and pepper, and sauté for 10 minutes or until

slightly thick. Stir in spinach, water, and chickpeas; bring to a boil.

Cover, reduce heat, and simmer 30 minutes. Remove from heat; stir in

parsley, mint, and dill.

 

Serving Size: 1 3/4 cups

 

 

 

Description:

" Dried beans, a low-fat, high-protein meat replacement, star in this

one-dish meal. "

Source:

" Cooking Light, March 1998, p.102 "

Copyright:

" © Cooking Light "

 

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Per serving: 317 Calories (kcal); 3g Total Fat; (8% calories from fat); 14g

Protein; 62g Carbohydrate; 0mg Cholesterol; 1085mg Sodium

Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 3924 0 3269 0 0 620 20183 0 0 0 1423 0 2603 20067 0 3360