Simple Veggie Stew with Legumes and Fresh Herbs

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* Exported from MasterCook *

 

Simple Veggie Stew with Legumes and Fresh Herbs

 

Recipe By :Burt, Goldberg, and Rhodes

Serving Size : 8 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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

2 medium potatoes -- diced (3 cups)

2 cans garbanzo beans -- (15-ounce) drained and rinsed (3-4

cups cooked beans)

1 can tomato sauce -- (8-ounce)

1 can stewed tomatoes -- (15-ounce) no added salt

1/2 teaspoon salt -- (optional)

2 tablespoons fresh chives -- snipped*

1 teaspoon fresh thyme -- finely chopped*

1 teaspoon fresh rosemary -- finely chopped*

freshly ground pepper to taste

4 ounces fresh spinach -- thoroughly washed and shredded

 

This simply delicious recipe goes together in minutes and is always popular!

 

Preheat oven to 400 F.

 

Scrub and dice potatoes. Steam until firm but tender, about 10 minutes. Drain.

 

While the potatoes are steaming, combine remaining ingredients, except for

spinach, in a deep-dish baking pan. Add drained potatoes.

 

Cover baking pan with a well-fitting lid or aluminum foil and bake for 45

minutes or until the ingredients are heated through.

 

Fold in fresh shredded spinach just before serving.

 

Makes 8 servings.

 

Notes:

*Fresh herbs do give this simple recipe a touch of elegance; however, if you are

unable to find fresh, use half the amount of dried.

 

Variations:

Add 1 9-ounce package frozen artichoke hearts thawed, drained and sliced before

baking.

Add 1 10-ounce package frozen whole kernel corn or scraped off the cobs of 2 to

3 fresh ears before baking.

 

Serving suggestions:

Serve as a main course accompanied with a steamed green vegetable or a salad

and crusty whole grain bread.

Serve in bell pepper cups or zucchini shells. To prepare bell pepper cups or

zucchini shells, wash well, cut in half lengthwise and scoop out seeds. Fill

with potato garbanzo mixture and bake, covered, for approximately 30 to 40

minutes or until heated through.

 

Nutrient calculations (per 1 cup serving):

Calories 199, Total Fat 2.3 g. (Sat. 0.3 g.), Cholesterol 0 mg., Carbohydrate 37

g.,

Dietary Fiber 7.8 g., Protein 8 g., Sodium 449 mg., Calcium 84 mg., Iron 4.5 mg.

Exchanges: 2 starch, 1 vegetable

 

 

Source:

" High Fit - Low Fat Vegetarian "

Copyright:

" 1996 ISBN #0-9649656-1-5 "

 

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Per Serving (excluding unknown items): 228 Calories; 3g Fat (12.1% calories from

fat); 11g Protein; 41g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 352mg

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

 

 

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