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Рецепт Mediterranean Garbanzo Bean Stew

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0 голосов | 860 визитов
Порций: 4

Ингредиенты

Cost per serving $3.11 view details

Инструкции

  1. Soak beans overnight in sufficient cold water to cover. Drain and place in a soup pot with 4 c. of the broth, bay leaf, thyme and whole garlic. Simmer for 2 to 3 hrs, till beans are very tender.
  2. Preheat oven to 400 degrees. Place tomato slices in a single layer on a baking sheet. Roast 12 to 15 min, till lightly browned. Set aside.
  3. Remove 3 Tbsp. cooking liquid from beans and place in a saucepan with chopped garlic and onion. Cover and cook over low heat till onions are soft and translucent/soft. Add in bell pepper and roasted tomatoes. Saute/fry over high heat till most of the liquid has evaporated. Add in to beans with sufficient additional broth to barely cover the beans.
  4. Simmer for 15 min. Add in olives and oregano. Stir in orange rind, black pepper and vinegar. Ladle into soup bowls. Drizzle oil over each portion.
  5. Makes4 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 469g
Recipe makes 4 servings
Calories 239  
Calories from Fat 31 13%
Total Fat 3.71g 5%
Saturated Fat 0.43g 2%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 1226mg 51%
Potassium 712mg 20%
Total Carbs 42.9g 11%
Dietary Fiber 11.4g 38%
Sugars 12.05g 8%
Protein 11.07g 18%
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