Braised Autumn Vegetables with Garbanzo Beans
Related recipes: Beans and Grains, Broccoli,
Citrus, Dairy-Free, Egg-Free,
Fall, Garlic, Grains,
Herbs, Main Dishes, Natural Sweetener, Onions,
Rice, Sweet Pepper, Tomatoes,
Vegetarian, Winter Squash
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