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Ингредиенты
- 1 can garbanzo beans
- 1 can great northern beans
- 1 can red kidney beans
- 1 can diced cooked, (1 to 2) tomatoes
- 2 lrg carrots
- 1 lrg onions, minced (1 to 2)
- 2 x cloves minced, (2 to 6) garlic
- 2 lrg carrots, cut in thin strips
- 2 stalk celery, cut in chunks
- 3 Tbsp. , (3 to 4) Italian seasoning
- 1/4 tsp red pepper flakes
- 1/2 lb pasta
Инструкции
- Sauteegarlic and onion until soft. Add in beans (entire can) and tomatoes and 3 ca ns of water. When warm, add in Italian Seasoning. Bring to a boil, then cook until sp ices are well-blended. Add in pasta, carrots and celery and cook until pasta is ready - - about ten min. Carrots should be slightly crunchy. Adjust seasonings if you like. This makes a thick stew. If desired it wetter, use more water.
- I expect you could lower the fat by reducing the amount of beans. This is an adaptation of a recipe calling for sausage and other meat. You can add in non-fat Parmesan cheese at the table if you want.
- Serves 8 or possibly 9.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 245g | |
| Recipe makes 8 servings | |
| Calories 390 | |
| Calories from Fat 17 | 4% |
| Total Fat 2.05g | 3% |
| Saturated Fat 0.42g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 384mg | 16% |
| Potassium 1049mg | 30% |
| Total Carbs 74.33g | 20% |
| Dietary Fiber 16.6g | 55% |
| Sugars 5.24g | 3% |
| Protein 19.54g | 31% |
