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Garbanzo Bean Stew with Escarole Recipe

Garbanzo Bean Stew with Escarole Recipe

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Ingredients

Count

Nutrition

1277

Calories

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Ingredients:

Serving

1/2 tsp olive oil
1/2 small onion, chopped
2 cloves garlic, finely chopped
salt and black pepper
7 oz (1/2 can) garbanzo beans ( chickpeas), drained
1 cup reduced-sodium chicken broth
2 tsp chopped fresh thyme or 1 tsp dried
1/4 tsp crumbled saffron
1 cup thinly sliced escarole (about 1/2 head )

Directions:

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.
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.
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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1277.33 Kcal (5348 kJ)
Calories from fat	261.32 Kcal
		% Daily Value*
Total Fat	29.04g	45%
Cholesterol	1.24mg	0%
Sodium	2968.3mg	124%
Potassium	1397.64mg	30%
Total Carbs	208.17g	69%
Sugars	0.75g	3%
Dietary Fiber	0.78g	3%
Protein	64.88g	130%
Vitamin C	5.2mg	9%
Iron	10.2mg	56%
Calcium	452.6mg	45%

Amount Per 100 g
Calories	110.86 Kcal (464 kJ)
Calories from fat	22.68 Kcal
		% Daily Value*
Total Fat	2.52g	45%
Cholesterol	0.11mg	0%
Sodium	257.62mg	124%
Potassium	121.3mg	30%
Total Carbs	18.07g	69%
Sugars	0.07g	3%
Dietary Fiber	0.07g	3%
Protein	5.63g	130%
Vitamin C	0.5mg	9%
Iron	0.9mg	56%
Calcium	39.3mg	45%

* 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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