Braised Autumn Vegetables with Garbanzo Beans Braised Autumn Vegetables with Garbanzo Beans
Related recipes: Beans and Grains, Broccoli, Citrus, Dairy-Free, Egg-Free, Fall, Garlic, Grains, Herbs, High Fiber, Main Dishes, Natural Sweetener, Onions, Quick & Easy, Rice, Sweet Pepper, Tomatoes, Vegetables, Vegetarian, Winter Squash
Quick & Easy
Preparation facts
Cooking Time: 15 minutes
Prep Time: 15 minutes
Total Time: 30 minutes
Yield: 4 servings
Ingredients
1 Tbs (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 Tbs (30mL) tamari (wheat-free soy sauce)
2 cloves garlic
2 Tbs (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 Tbs (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
Serving Size 1 serving
Calories 446
Calories from Fat 58 (13%)
% Daily Value*
10%Total Fat 7g
5%Saturated Fat 0.9g
Polyunsaturated Fat 1.6g
Monounsaturated Fat 3.4g
0%Cholesterol 0mg
57%Sodium 1363mg
21%Potassium 742mg
29%Total Carbohydrate 87g
39%Dietary Fiber 9.7g
Sugars 19g
Sugar Alcohols 0g
27%Protein 13g
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–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 July 2010.
