| 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
(1/2cup)
2 Garlic cloves, minced
4 medium (2 lb) baking potatoes,
Peeled, sliced
3 large Carrots, thinly sliced
(2cup)
2 (15 5 oz) cans garbanzo
Beans, drained, rinsed
1 cup Packed fresh parsley
Including tender stems,
Chopped (about 1/2cup)
1/8 To 1/4 tsp coarsely ground
Black pepper
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|
| Preparation |
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 |
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