Braised Autumn Vegetables with Garbanzo Beans
Recipe by Mary Martha Shaw
Ingredients
- 15mL extra virgin olive oil
- 1 small red onion, diced
- 115g winter squash, cut into 1/2-inch 1cm cubes
- 1 small red pepper, cut into 1/2-inch (1cm) strips
- 230g broccoli florets
- 6g sea salt
- 180mL tomato juice
- 60mL orange juice
- 60mL lemon juice
- 30mL tamari wheat-free soy sauce
- 2 cloves garlic
- 30mL honey
- 1g coriander
- 0.5g cinnamon
- 2g cumin
- 1g fennel
- 5g fresh ginger, minced
- 15mL balsamic vinegar
- 365g garbanzo beans, cooked
- 600g brown basmati rice, cooked
- 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.
Nutrition Facts
Calories 450
Calories from Fat 58 (13%)
(10%)Total Fat 7g
(5%)Saturated Fat 1g
Poly-Unsaturated Fat 2g
Mono-Unsaturated Fat 3g
(0%)Cholesterol 0mg
(57%)Sodium 1358mg
(24%)Potassium 836mg
Total Carbohydrate 88g
(40%)Dietary Fibre 10g
Sugars 19g
Sugar Alcohols 0g
(27%)Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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