Tuesday, May 25, 2010

Curried Vegetable Stew

1 cup Garbanzo beans -- dried
4 cups water
2 cups onions -- sliced
3 cloves garlic cloves -- crushed
2 potatoes -- chopped
2 carrots -- sliced
1 cauliflower -- chopped
1 cup peas -- frozen
1 cup tomato juice
2 teaspoons ginger -- grated
1 teaspoon coriander -- dried
1 teaspoon cumin -- ground
1 teaspoon turmeric -- dried
1/2 teaspoon cinnamon
1/8 teaspoon cayenne -- optional
2 tablespoons Tamari soy sauce, low sodium

Place beans and water in a large pot. Bring to a boil, remove from heat, cover and let rest 1 hour.

Return to heat and simmer 1 1/2 hours.

Then add onion, garlic, potato, carrots, tomato juice,and all the spices. Continue to cook over medium heat 30 min.

Then add cauliflower, cook 20 min. and finally add the peas and cook for 10 minutes more.

Per Serving: 167 Calories; 2g Fat (9.7% calories from fat); 8g Protein; 32g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 135mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.

Serving Ideas : Serve over rice or another whole grain.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.