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Ингредиенты
- 1 lb Potatoes red skinned, 3 c. Scrubbed, cut into 1" chunks
- 10 ounce Pckg of couscous * or possibly rice
- 1 Tbsp. Extra virgin olive oil
- 1 med Red bell pepper, cored, Seeded and diced
- 1 med Onion, finely minced
- 3 lrg Cloves garlic, crushed
- 1 lrg Tomato, red, cut in 1"chunks
- 1 can Stewed tomatoes, 14 ounce.
- 3 Tbsp. Tomato paste
- 3 Tbsp. Parsley, finely minced
- 3/4 tsp Cumin, grnd
- 1 can Garbanzos, 19oz, rinsed and Liquid removed (chick peas)
- 1/2 tsp Salt
- 1/2 tsp Pepper, grd.
- 1/4 c. Tomato or possibly vegetable juice
Инструкции
- In large saucepan over medium heat, bring potatoes and water to cover to boil. Reduce heat to medium and simmer for 8 to 10 min till tender.
- *Meanwhile, prepare couscous according to package directions, but without margarine or possibly butter; keep hot. (You can find couscous in the pasta section of your grocery store, or possibly you may substitute rice in its place).
- In a 12 inch skillet over medium heat, heat oil; add in red pepper, onion, and garlic.Cook 3 to 4 min, stirring occasionally till vegetables are just beginning to brown. Add in fresh tomatoes, cook, stirring one minute. Stir in canned tomato, tomato paste, half of the parsley, and cumin, cook and stir for 2 min to heat thru.
- Drain potatoes, stir into mix in skillet along with the garbanzo beans, salt, and black pepper. Bring to a boil, reduce heat to low. Simmer 5 min longer, stirring occasionally till flavors are blended, adding up to 1/2 c. tomato or possibly V8 juice if necessary to moisten.
- Spoon stew over couscous or possibly rice to serve, sprinkle with remaining parsley.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 309g | |
| Recipe makes 6 servings | |
| Calories 209 | |
| Calories from Fat 31 | 15% |
| Total Fat 3.61g | 5% |
| Saturated Fat 0.49g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 668mg | 28% |
| Potassium 875mg | 25% |
| Total Carbs 39.63g | 11% |
| Dietary Fiber 6.9g | 23% |
| Sugars 6.84g | 5% |
| Protein 6.98g | 11% |
