Orange Squash and Garbanzo Stew/Soup Recipe

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Ingredients:

Serving

1 tsp canola oil
3/4 cup onion, chopped
1/2-1 jalapeno pepper, seeded and chopped
1/2 inch fresh ginger, peeled and grated
1 garlic clove, smashed
2 tsp ground cumin
1/2 tsp ground coriander
1/2 cup water
2 tsp reduced sodium soy sauce
1 cup orange squash or 1 cup sweet potatoes or 1 cup pumpkin, cubed
1 cup garbanzo beans, cooked
1 cup reduced-fat coconut milk
1 lime , juice of
1/4 cup cilantro leaves, chopped or 1/4 cup spinach
spinach leaves, for garnish

Directions:

Heat oil in medium saucepan over medium low heat.
Add onion, pepper, ginger and garlic.
Cook, stirring, 2 to 3 minutes or until onion is translucent but does not brown.
Add cumin and coriander while cooking, stirring, 1 minute or until spices are aromatic, taking care not to burn.
Add water, soy sauce, squash and beans to pot, bring to boil.
Reduce heat and simmer for 15 minutes or until squash is tender and water is nearly cooked away.
Add coconut milk and heat through.
Add lime juice and cilantro or spinach and stir to blend.
Garnish with spinach or cilantro leaves.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	489.25 Kcal (2048 kJ)
Calories from fat	306.18 Kcal
		% Daily Value*
Total Fat	34.02g	52%
Sodium	368.4mg	15%
Potassium	764.69mg	16%
Total Carbs	40.83g	14%
Sugars	11.2g	45%
Dietary Fiber	11.73g	47%
Protein	11.98g	24%
Vitamin C	26.6mg	44%
Iron	6.8mg	38%
Calcium	117.6mg	12%

Amount Per 100 g
Calories	99.27 Kcal (416 kJ)
Calories from fat	62.12 Kcal
		% Daily Value*
Total Fat	6.9g	52%
Sodium	74.75mg	15%
Potassium	155.16mg	16%
Total Carbs	8.28g	14%
Sugars	2.27g	45%
Dietary Fiber	2.38g	47%
Protein	2.43g	24%
Vitamin C	5.4mg	44%
Iron	1.4mg	38%
Calcium	23.9mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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