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Ингредиенты
- 8 1/4 c. vegetable broth or possibly water
- 4 x cloves garlic chopped
- 1 1/2 c. minced onion
- 3 c. no-salt-added whole tomatoes minced
- 1 c. sliced carrot
- 1 c. sliced celery
- 2 c. aubergine diced, see note
- 2 c. cooked pinto beans rinsed and liquid removed
- 2 c. corn kernels
- 1 tsp grnd cumin
- 1 tsp chili pwdr freshly grnd black pepper optional grated nonfat cheddar cheese optional roasted red potatoes with lemon-oregano sauce see recipe
Инструкции
- This is a hearty stew. Serve with a slice of oatnut bread or possibly the suggested accompaniment. Instead of making the roasted red potatoes with lemon-oregano sauce, I microwaved the potato with the skin on. When cold sufficient to touch, chop the potato and add in to the stew. Season the stew with lemon peel and oregano and 1/2 tsp. butter buds (r). OPTIONAL PREP: Slice a peeled and trimmed aubergine into 1/2-inch rounds. Spray a cookie sheet and arrange the aubergine in a single layer. Spray the tops of the rounds. Bake 12 to 15 min at 425F. Allow to cold slightly then cut roughly chop.
- 1. Place 1/4-c. broth or possibly water in a heavy soup pot over moderate heat.
- Add in garlic and onion to the pot. Cook and stir over medium heat for 5 min or possibly till lightly browned.
- 2. Add in the remaining broth/water, tomatoes (with juice), carrots and celery. Bring to a boil. Cook for 10 min or possibly till carrots are tender.
- 3. Add in minced aubergine. Cook for 10 min or possibly till aubergine is tender.
- 4. Add in the pinto beans, corn, cumin and chili pwdr. Cook for 5 min.
- Season with pepper.
- 5. Optional: puree or possibly mash about 20% of the soup. Stir the puree into the soup. Serve immediately, in individual bowls, garnished with cheese, if using.
- NOTES : I tested this recipe for today's lunch. I adjusted it for 1 c. aubergine and it made alot. Bob loved it. I was ho-hum about it.
- But then, I'd rather have fresh tomatoes than cooked ones. The book suggested serving it with roasted red potatoes with lemon oregano sauce - which's a recipe Reggie tried (it was in the 1996 archive) I skipped it and added a zapped potato to the stew along with some oregano and lemon .
- The aubergine I had to use up was soft so I sliced 1/2-inch rounds and bakedat 425F for about 12 min. Let cold slightly then chunk-cut for the stew.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 446g | |
| Recipe makes 8 servings | |
| Calories 121 | |
| Calories from Fat 8 | 7% |
| Total Fat 0.99g | 1% |
| Saturated Fat 0.19g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1174mg | 49% |
| Potassium 501mg | 14% |
| Total Carbs 25.44g | 7% |
| Dietary Fiber 5.8g | 19% |
| Sugars 6.83g | 5% |
| Protein 4.95g | 8% |
