Saturday, June 19, 2010

Italian Garbanzo Stew

1 large onion -- chopped
1 large green pepper -- chopped
2 cloves garlic -- minced
28 ounces canned tomatoes -- chopped
15 ounces tomato sauce
2 cans garbanzo beans, canned -- 2-15 ounce cans
1 cup corn -- fresh or frozen kernals
1 teaspoon dried oregano
1 teaspoon dried basil
1 tablespoon soy sauce, low sodium
1 dash fresh ground black pepper
2 cups fresh spinach -- washed and dried

Put the onion, green papper, and garlic in a large pot with a small amount of water. Cook, stirring, until the vegetables are soft, about 10 minutes.

Add the remaining ingredients except for the spinach. Mix well, cover, reduce the heat, and cook for 20 minutes.

Stir in the spinach and cook until wilted, about 1-2 minutes.


Per Serving: 137 Calories; 1g Fat (7.4% calories from fat); 6g Protein; 29g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 733mg Sodium. Exchanges: 1 Grain(Starch); 2 Vegetable; 0 Fat.

Serving Ideas : Serve over rice or other whole grains.

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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.