1,000 Veg Recipes - Stewed Garbanzo Beans with Zuc-Quinoa

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Stewed Garbanzo Beans with Zuc-Quinoa

 

Recipe By :1,000 Vegetarian Recipes - Carol Gelles

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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For the beans:

2 teaspoons olive oil

3/4 cup chopped onions

3/4 cup chopped green bell peppers

1 14.5 oz can whole peeled tomatoes -- undrained

2 tablespoons tomato paste (Italian-style or plain)

1 1/2 cups cooked chickpeas

For the zuc-quinoa:

3/4 cup quinoa

2 teaspoons vegetable oil

1/2 cup chopped red onions

1 1/2 cups vegetable broth

1/2 teaspoon dried oregano

2 cups sliced zucchini

1/2 teaspoon salt, or to taste

 

Serves 4 to 6. For the beans, in a 1 1/2-quart saucepan, heat the oil over

medium-high heat. Add onions and bell peppers; cook, stirring, until softened,

about 3 minutes.

 

Stir in the tomatoes with juice; break them up with the back of a spoon. Stir

in the tommato paste. Add the chickpeas. Return to a boil. Reduce heat and

simmer, uncovered, 20 minutes.

 

While the beans are cooking, place the quinoa in a large bowl; fill the bowl

with cool water and then drain into a strainer. Repeat 4 more times or until

the water no longer looks soapy.

 

In a 2-quart saucepan, heat the vegetable oil over medium-high heat. Add 1/2

cup onions; cook, stirring, until softened, about 2 minutes. Add the broth and

oregano; bring to a boil. Stir in the quinoa. Return to a boil. Reduce heat

and simmer, covered, 10 minutes. Add the zucchini and salt; cook, covered, 10

minutes longer.

 

Variation: Use kidney beans instead of chickpeas; use yellow squash instead of

zucchini.

 

Description:

" If you prefer, you can serve these recipes separately as side dishes.

The chickpea stew goes well with cooked spaghetti squash. "

 

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Per Serving (excluding unknown items): 348 Calories; 10g Fat (24.1% calories

from fat); 13g Protein; 55g Carbohydrate; 7g Dietary Fiber; 1mg Cholesterol;

624mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 2 Fat.

 

 

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