Braised Autumn Vegetables with Garbanzo Beans

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  •  Quick & Easy

Preparation facts

Cooking Time: 15 minutes

Prep Time: 15 minutes

Total Time: 30 minutes

Yield: 4 servings

Ingredients

1 Tbs (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 Tbs (30mL) tamari (wheat-free soya sauce)

2 cloves garlic

2 Tbs (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, chopped

1 Tbs (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

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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.

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Recipe by Mary Martha Shaw

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Nutrition facts

Serving Size 1 serving
Calories 446
Calories from Fat 58 (13%)
% Daily Value*
10%Total Fat 7g
5%Saturated Fat 0.9g
Polyunsaturated Fat 1.6g
Monounsaturated Fat 3.4g
0%Cholesterol 0mg
57%Sodium 1363mg
21%Potassium 742mg
29%Total Carbohydrate 87g
39%Dietary Fiber 9.7g
Sugars 19g
Sugar Alcohols 0g
27%Protein 13g
* 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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