Guest guest Posted October 22, 2003 Report Share Posted October 22, 2003 Bean And Vegetable Mélange (very high fiber) Recipe By : Serving Size : 6 Preparation Time :0:40 Categories : Beans & Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick cooking spray 1 1/2 cups chopped onion 4 garlic cloves -- minced 3 cups broccoli florets--and sliced stalks 15 1/2 ounces canned chickpeas -- drained & rinsed 15 ounces canned black beans -- drained & rinsed 14 1/2 ounces diced tomatoes -- undrained 2 cups sliced mushrooms 1 teaspoon italian seasoning 3/4 teaspoon dried oregano leaves 1/2 teaspoon dried thyme leaves salt -- to taste pepper -- to taste 4 cups warm cooked rice Coat bottom of large skillet with cooking spray; place over medium heat until hot. Sauté onion and garlic about 5 minutes, until tender. Add broccoli; cook, covered, over medium heat 5 minutes. Stir in chickpeas, beans, tomatoes, mushrooms, Italian seasoning, oregano and thyme. Heat to boiling. Reduce heat and simmer, covered, 8 to 10 minutes, until broccoli is tender. Season to taste with salt and pepper. Serve over rice. Makes 6 servings. Calories...405...Fat...2 g...Carbs...81 g...Protein...17 g... Sodium...244 mg...Fiber...11 g. ) ( ( (___) ] Sippin' a cuppa' tea with LaDonna Quote Link to comment Share on other sites More sharing options...
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