Braised Autumn Vegetables with Garbanzo Beans
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Prep Time: 15 minutes
Cooking Time: 15 minutes
Yield: 4 servings
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Related recipes: Beans and
Grains, Broccoli,
Citrus, Dairy-Free,
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Onions, PCC Natural Markets,
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Ingredients
1 Tbsp (15mL) extra virgin olive oil
1 small red onion, diced
1 cup (115g) winter squash, cut into 1/2-inch (1cm) cubes
1 small red pepper, cut into 1/2-inch (1cm) strips
2 cups (230g) broccoli florets
1 tsp (6g) sea salt
3/4 cup (180mL) tomato juice
1/4 cup (60mL) orange juice
1/4 cup (60mL) lemon juice
2 Tbsp (30mL) tamari (wheat-free soy sauce)
2 cloves garlic
2 Tbsp (30mL) honey
1/2 tsp (1g) coriander
1/4 tsp (0.5g) cinnamon
1 tsp (2g) cumin
1/2 tsp (1g) fennel
2 tsp (5g) fresh ginger, minced
1 Tbsp (15mL) balsamic vinegar
2 cups (365g) garbanzo beans, cooked
3 cups (600g) brown basmati rice, cooked
1/4 cup (9g) fresh basil or cilantro, chopped
Directions
Heat the oil in a 2-quart (1.9L) skillet. Add the onion, followed by
the other vegetables in the order listed. Sauté for about 5 minutes. Add the salt and
continue cooking while you make the braising sauce.
While the vegetables are cooking, combine all of the remaining
ingredients, except the beans, in a blender and process to make a smooth sauce.
Add the sauce and the garbanzo beans to the vegetables.
Continue cooking just until vegetables are fork-tender.
Serve over a bed of basmati rice and garnish with fresh basil or
cilantro.
Recipe by Mary Martha Shaw
Nutrition Facts
Calories: 460
Total Fat: 7g (Saturated Fat 0.5g)
Cholesterol: 0mg
Sodium: 1100mg
Total Carbohydrate: 90g (Dietary Fiber 7g, Sugars 15g)
Protein: 12g
Copyright © 2004 Healthnotes, Inc. All rights reserved.
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The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
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medications. Information expires March 2005.
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