Low Fat ChickPea Recipes

Ingredients:

4 cup water
1 tbsp lemon juice
4 tsp vegetable instant bouillon
1 tsp dried fennel seed, crushed
1/2 tsp dried thyme leaves
1 bay leaf
1 medium onion, finely chopped
1 stalk celery, chopped
1 (1/2cup)
2 garlic cloves, minced
4 medium (2 lb) baking potatoes,
1 peeled, sliced
3 large carrots, thinly sliced
1 (2cup)
2 (15 5 oz) cans garbanzo
1 beans, drained, rinsed
1 cup packed fresh parsley
1 including tender stems,
1 chopped (about 1/2cup)
1/8 to 1/4 tsp coarsely ground
1 black pepper

Instructions:

In Dutch oven, combine all ingredients except parsley and pepper; mix well.
Bring to a boil. Reduce heat to medium-low; cover and simmer 15 to 20
minutes or until vegetables are very tender. Remove bay leaf. With potato
masher, mash vegetables into broth to make a thick chunky mixture.
(Garbanzo beans will not mash as thoroughly as other vegetables; leave as
is for extra texture.) Stir in parsley and pepper. Serve immediately. Makes
6 (1 1/2 cup) servings.

TIP: To speed preparation, use food processor with metal blade to chop
onion, celery, and garlic. Replace metal blade with thin slicing disk;
slice potatoes and carrots on top of chopped vegetables. Remove all
vegetables from bowl. Clean and dry bowl before chopping parsley with metal
blade.

Per serving: 270 calories, 25% calories from fat, 3 g fat, 0 mg c hol, 820
mg sodium, 50 g carbo, and 11 g protein.

Source: From the March/April 1995 issue of Fast and Healthy Magazine.

Posted by nanetteb@csn.org to the Fatfree Digest [Volume 15 Issue 22] Feb.
22, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections
copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
Mintzias, km@salata.com.

1.80á

Servings: 6