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Ингредиенты
- 1 quart Cool water
- 1 lb Beans (kidney, navy, white, cnnelini) soaked and cooked
- 3 can , (16 oz) liquid removed (I used canned kidney beans)
- 1 x Clove whole garlic
- 1 lrg Onion, peeled and minced
- 1 x Clove crushed garlic
- 1/4 c. Minced parsley
- 1 tsp Crushed red pepper flakes
- 1 Tbsp. Sweet red paprika
- 2 x Bay leaves
- 2 tsp Salt
- 2 c. Crushed tomatoes
- 2 tsp Grnd cumin
- 2 tsp Oregano (I added this)
- 1 c. Water
Инструкции
- Another North African recipe from Vegetarian Journal:
- (author's notes) You can mix the beans in the spicy stewfor a variety of flavors and textures. My host liquid removed off the water by serving up the stew through a slotted wooden spoon. (I however, did not drain it at all because the rich red sauch was so delicious!)
- In a stew pot, boil water with beans, cloves and onion till vegetables are tender. Drain off 2 c. of the liquid. In a saucepan, saute/fry chopped garlic
- (in whatever you like), minced parsley, warm pepper flakes, paprika, bay leaves and salt for 3-5 min. When seasonings are slightly smoking, add in crushed tomatoes, grnd cumin and one c. of water. Bring this mix to a boil, then add in to the bean pot. Serve with pita over rice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 521g | |
| Recipe makes 4 servings | |
| Calories 416 | |
| Calories from Fat 14 | 3% |
| Total Fat 1.72g | 2% |
| Saturated Fat 0.37g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1203mg | 50% |
| Potassium 2337mg | 67% |
| Total Carbs 76.32g | 20% |
| Dietary Fiber 19.8g | 66% |
| Sugars 5.89g | 4% |
| Protein 28.08g | 45% |
