Chickpea Mash Stew

[Guest guest]

* Exported from MasterCook *

 

Chickpea Mash Stew

 

Recipe By :Dreena Burton

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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

1 1/2 tablespoons olive oil

1 1/2 cups onion -- chopped

1 cup celery -- chopped

1 cup carrots -- chopped

3 medium-large garlic cloves -- chopped

1/4 teaspoon sea salt

freshly ground black pepper to taste

1 cup zucchini -- chopped

1 1/2 teaspoons dried mustard

3/4 teaspoon ground dried sage

2 cans chickpeas -- (14-oz.) rinsed and drained (roughly 3 1/2

cups)

1 can diced tomatoes -- (28-oz.) (do not drain)

2 cups vegetable stock

1 cup water

1/2 cup sun-dried tomatoes -- chopped

1 tablespoon tamari soy sauce

1 large dried bay leaf

2 teaspoons molasses

1 tablespoon fresh thyme -- chopped

 

In a large soup pot, heat olive oil over medium heat. Add onions, celery,

carrots, garlic, sea salt, and black pepper. Cover and cook for 6-8 minutes

until the vegetables soften (stir a couple of times throughout). Add zucchini,

dried mustard, and sage, and stir for a couple of minutes. Add remaining

ingredients except fresh thyme and bring to a boll. Reduce heat and let simmer

covered for 15-20 minutes. Remove but reserve bay leaf, and mash or lightly

puree the soup (keeping a chunky texture), then stir in fresh thyme. Add bay

leaf back in and let simmer for another 3-5 minutes. Remove bay leaf before

serving, and season with additional sea salt and fresh ground black pepper if

desired. Makes 6-8 servings.

 

For 8 servings, per serving: Calories: 232; Total Fat: 5 g (Sat. Fat: 0.5 g);

Cholesterol: 0 mg; Carbohydrate: 36.3 g; Fiber: 9.4 g; Protein: 10.3 g.

 

 

 

Source:

" The Everyday Vegan "

Copyright:

" 2001 Dreena Burton "

 

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

 

Per Serving (excluding unknown items): 385 Calories; 9g Fat (20.4% calories from

fat); 17g Protein; 62g Carbohydrate; 16g Dietary Fiber; 1mg Cholesterol; 923mg

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

Fat; 0 Other Carbohydrates.

 

 

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