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Prep Time: 15 minutes
Cooking Time: 20 minutes
Yield: 6 servings
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Related recipes: Beans and
Grains, Carrots,
Dairy-Free, Egg-Free,
Garlic, Greens, Herbs,
Low-Fat, Onions, PCC Natural Markets, Potatoes, Side Dishes, Vegan, Vegetarian,
Wheat-Free
Ingredients
1 tsp (2g) cumin seed
1/2 tsp (1g) ground ginger
Half of a 3-inch (8-cm) cinnamon stick
1/2 tsp (1g) turmeric
2 medium-sized potatoes, cut into 1-inch (2.5-cm) chunks
2 Tbsp (30mL) extra virgin olive oil
1 medium yellow onion, diced
4–5 cloves garlic
2 medium carrots, cut into 1/8-inch (0.3-cm) rounds
2 tsp (12g) sea salt
2 to 3 cups (480 to 720mL) vegetable stock
1 bunch greens of choice, chopped
3 cups (545g) garbanzo beans, cooked
1/2 cup (120mL) stock
3/4 cup (115g) currants
1 Tbsp (15mL) balsamic vinegar
1/4 cup (10g) parsley, chopped
Directions
Grind all spices together.
Place the potatoes in a steamer basket and steam until fork tender. Set
aside.
Heat a 3- to 4-quart (2.9- to 3.8-L) skillet. Add the olive oil.
Add the onions, stirring to coat with the oil.
Next, add the ground spices and garlic, mixing into the onions.
Add the carrots, coating again with the oil and spices.
Pour in the 2 to 3 cups (480 to 720mL) of stock. Add the beans and the
chopped greens. Cover and cook until the carrots and greens are tender.
Add the potatoes.
Remove 1/2 cup (120mL) of the cooking stew and purée in a blender.
Return to the skillet.
Add the currents, vinegar, and chopped parsley. Serve immediately over
brown basmati rice.
Recipe by Mary Martha Shaw
Nutrition Facts
Calories: 170
Total Fat: 2g (Saturated Fat 0g)
Cholesterol: 0mg
Sodium: 1220mg
Total Carbohydrate: 34g (Dietary Fiber 8g, Sugars 7g)
Protein: 9g
(Analyzed at 5 servings)
Copyright © 2004 Healthnotes, Inc. All rights reserved.
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Foodnotes.
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
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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