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Ингредиенты
- 1 c. Garbanzo beans
- 7 c. Water
- 1 x Onion, coarsely minced
- 2 x Yams or possibly sweet potatoes, Chunked
- 1 x Carrot, sliced
- 1 x Celery stalk, sliced
- 1 x Leek, sliced
- 2 c. Broccoli pcs
- 1 Tbsp. Lemon juice
- 1 Tbsp. Soy sauce
- 1 tsp Grnd coriander
- 1/2 tsp Grnd cumin
- 2 tsp Pure prepared horseradish
- 1/8 tsp Warm pepper sauce ds Cayenne pepper (opt)
Инструкции
- Place beans and water in a large pot. Soak overnight. Bring to a boil, cover, reduce heat, and cook till tender, about 2 to 3 hrs. Add in onion, yams, carrot, celery, and leek. Cook for 30 min. Add in remaining ingredients. Cook an additional 30 min.
- Serving Suggestions: Pour into individual bowls or possibly over any whole grain.
- Also good as a topping for potatoes or possibly whole-wheat bread.
- Helpful Hint: This dish can easily be made in a slow cooker. Add in all ingredients at once and cook on the high heat setting for 8 to 10 hrs. Be sure to soak the beans overnight before you begin.
- Program: 12 Days to Dynamic Health, p. 243.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 280g | |
| Recipe makes 8 servings | |
| Calories 110 | |
| Calories from Fat 14 | 13% |
| Total Fat 1.69g | 2% |
| Saturated Fat 0.18g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 146mg | 6% |
| Potassium 338mg | 10% |
| Total Carbs 19.35g | 5% |
| Dietary Fiber 5.4g | 18% |
| Sugars 4.21g | 3% |
| Protein 5.72g | 9% |
