Рецепт Mediterranean Garbanzo Bean Stew
Порций: 4
Ингредиенты
- 1 c. dry garbanzo beans (chickpeas)
- 5 c. vegetable broth
- 1 x bay leaf
- 1 sprg fresh thyme or possibly one-half tsp. dry
- 2 whl cloves garlic
- 2 x plum tomatoes, sliced thick
- 2 x cloves garlic, chopped
- 1 x onion, diced
- 1 x red bell pepper, diced
- 1 Tbsp. green olives, cut into slivers
- 1 tsp dry oregano
- 2 Tbsp. grated orange rind
- 1/2 tsp black pepper
- 1 tsp balsamic vinegar
Инструкции
- 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.
- 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.
- 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.
- 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.
- Makes4 servings.
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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% |