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Braised Autumn Vegetables with Garbanzo Beans

Prep Time: 15 minutes

Cooking Time: 15 minutes

Yield: 4 servings

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Ingredients

1 Tbsp (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 Tbsp (30mL) tamari (wheat-free soy sauce)

2 cloves garlic

2 Tbsp (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 Tbsp (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
Calories: 460
Total Fat: 7g (Saturated Fat 0.5g)
Cholesterol: 0mg
Sodium: 1100mg
Total Carbohydrate: 90g (Dietary Fiber 7g, Sugars 15g)
Protein: 12g