Garbanzo Bean Stew with Escarole |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 2 |
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Meaty garbanzo beans add protein and fiber to this classic Mediterranean stew. Ingredients:
1/2 teaspoon olive oil |
1/2 small onion, chopped |
2 cloves garlic, finely chopped |
salt and black pepper |
7 ounces (1/2 can) garbanzo beans (chickpeas), drained |
1 cup reduced-sodium chicken broth |
2 teaspoons chopped fresh thyme or 1 teaspoon dried |
1/4 teaspoon crumbled saffron |
1 cup thinly sliced escarole (about 1/2 head) |
Directions:
1. Warm the oil in a pot over medium heat. Add the onion, garlic, and salt and pepper to taste; cook 5 minutes, stirring constantly. Add the beans, broth, 1/4 cup water, thyme, and saffron, and bring all to a boil. Reduce the heat and cook for 20 minutes.
2. Remove half of the stew; purée it in a blender or food processor. Return the purée to the pot. (Alternatively, you may use an immersion blender briefly to purée the stew directly in the pot.) Add the escarole. Simmer for 5 minutes until the escarole is tender, adding more water if the mixture is too thick.
3. Per serving: 420.0 calories, 80.0 calories from fat, 9.0g total fat, 1.5g saturated fat, 0.0mg cholesterol, 1990.0mg sodium, 66.0g total carbs, 18.0g dietary fiber, 12.0g sugars, 23.0g protein Nutritional analysis provided by TasteBook, using the USDA Nutrition Database The 5-Factor World Diet by Harley Pasternak, M.Sc. and Laura Moser. Copyright © 2010 by Harley Pasternak, M.Sc. and Laura Moser. Published by Ballantine Books. All Right Reserved. Harley Pasternak, M.Sc., has appeared on The Oprah Winfrey Show, The Tyra Banks Show, Access Hollywood, Extra, VH1, E!, and many times on the Today Show. He holds a Masters of Science in exercise physiology and nutritional sciences and an honors degree in kinesiology. He is also certified by the American College of Sports Medicine and the Canadian Society of Exercise Physiology. He lives in Los Angeles, California.
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