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Ингредиенты
- 1 c. Minced onion
- 1 Tbsp. Chopped garlic
- 1 1/2 tsp Chopped fresh thyme (or possibly 1/2 ts Dry thyme)
- 1 1/2 tsp Chopped fresh oregano (or possibly 1/2 ts Dry oregano)
- 8 c. Coarsely minced escarole Leaves
- 2 1/2 c. Cooked chickpeas (or possibly 1 1/4 Dry chickpeas, soaked
- 1/4 c. Uncooked brown rice
- 1 c. Frzn or possibly canned corn Kernels
- 2 Tbsp. Tomato paste
- 2 x Tabelspoons lemon juice
- 1 1/2 tsp Salt
- 1/4 tsp Tobasco sauce Black pepper Overnight in refrigerator)
Инструкции
- In a 6 to 8 qt pot heat 1/2 c. water until simmering, add in onion, garlic, thyme and oregano and cook till onion is wilted. Add in escarole, chickpeas, rice and 10 c. of water (I used half veggie stock and half water), cover and bring to a boil. Reduce heat and simmer for 30 min. Stir in corn, tomato paste and lemon juice and return to a boil. Reduce heat, cover and simmer 30 min. Add in salt and tobasco sauce and black pepper to taste.
- Makes 8 servings.
- Cooking School at the University of California at Berkeley:
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 116g | |
| Recipe makes 8 servings | |
| Calories 134 | |
| Calories from Fat 10 | 7% |
| Total Fat 1.18g | 1% |
| Saturated Fat 0.16g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 695mg | 29% |
| Potassium 251mg | 7% |
| Total Carbs 26.98g | 7% |
| Dietary Fiber 4.4g | 15% |
| Sugars 1.75g | 1% |
| Protein 5.0g | 8% |
