* Exported from MasterCook *
Curried Chickpeas and Black Beans
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 20%)
Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons vegetable oil
1 cup chopped onion
1 tablespoon minced peeled gingerroot
2 teaspoons curry powder
1 can diced tomatoes -- (14.5-ounce) undrained
1/8 teaspoon salt
1 can black beans -- (15-ounce) rinsed and drained
1 can chickpeas -- (garbanzo beans) (15-ounce) rinsed and drained
1/3 cup chopped fresh parsley
1 tablespoon lemon juice
Heat oil in a large nonstick skillet over medium heat. Add onion and
gingerroot; sauté 3 minutes or until tender. Stir in curry powder; cook an additional minute. Add tomatoes; cook 1 minute or until mixture is slightly thickened, stirring occasionally. Add salt, black beans, and chickpeas; stir well. Cover, reduce heat, and simmer 5 minutes.
Remove from heat; stir in fresh parsley and lemon juice. Serve warm.
Yield: 4 main-dish servings (serving size: 1 cup)
CALORIES 258 (17% from fat); FAT 4.9g (sat 0.8g,mono 1.3g,poly
2.2g); IRON 4.6mg; CHOLESTEROL 0.0mg; CALCIUM 100mg; CARBOHYDRATE
43.2g; SODIUM 552mg; PROTEIN 13.3g; FIBER 7.1g
Cuisine:
"Indian"
Source:
"Cooking Light, JANUARY 1995"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"4 cups"
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Per Serving (excluding unknown items): 399 Calories; 6g Fat (13.9%
calories from fat); 21g Protein; 68g Carbohydrate; 18g Dietary Fiber; 0mg Cholesterol; 90mg Sodium. Exchanges: 4 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
As for me and my house, we will serve the Lord! Joshua 24:15
Gwyn Grega
Group Owner/Moderator
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