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Chickpea & Peanut Stew---revised

(2006-09-30 07:38:46) 下一個
revised from http://www.recipezaar.com/83748

cooked it to dry,
pack it and bring to work, ( is it strange,,, well, I want to lose weight,, leave me alone)
add boiling water, become soup is  My favorite. per serving 400kcal 


Chickpea & Peanut Stew

Recipe #83748
by
4-6
Nice vegan stew made creamy by the peanut butter. I love to make this extra spicy to contrast the sweet of the peanut butter. For even more zing (and to add the health benefits) I like to add a few more minced cloves of garlic a minute or two before it's done. Changed a bit but originally from Kate's(Vegan)Cookery Site.yogi
servings click to change U.S./Metric measurement system or number of servings
time to make 50 min 30 min prep
1 can chickpeas, drained and rinsed
2 onion, chopped
4 cloves garlic, minced
1-2 chili pepper, minced (use hot or mild depending on your tastes)
2 cups chicken broth,
5-6 tablespoons peanut butter, to taste
1 (16 ounce) can tomatoes, i like crushed but chopped is good too
1 teaspoon chinese5spice power

1 zucchini, chopped
1 bell pepper, chopped
salt & pepper

Calculated for 1 serving (464g)
Recipe makes 4 servings
 
Calories 342
Calories from Fat 115 (33%)
Amount Per Serving%DV
Total Fat 12.9g19%
Saturated Fat 2.5g12%
Polyunsat. Fat 4.0g 
Monounsat. Fat 5.5g 
Trans Fat 0.0g 
Cholesterol 1mg0%
Sodium 825mg34%
Potassium 975mg27%
Total Carbohydrate 47.1g15%
Dietary Fiber 9.3g37%
Sugars 9.8g
Protein 14.4g28%
Vitamin A 2353mcg47%
Vitamin B6 1.1mg52%
Vitamin B12 0.0mcg0%
Vitamin C 71mg119%
Vitamin E 3mcg10%
Calcium 93mg9%
Magnesium 98mg24%
Iron 3mg20%
Alcohol 0.0g   Caffeine 0.0mg

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