This tasty stew is an enjoyable way of vegetables and plant-protein! Garbanzos (chickpeas) provide protein and soluble and insoluble fiber. Since they score low on the glycemic index, they are ideal for individuals who have diabetes or prediabetes.
Garbanzos are a good source of the trace mineral selenium that is important for thyroid health. Chickpeas exert prebiotic activities in the gut that encourage the proliferation of friendly bacteria. You will enjoy this recipe by Donna Patt.
Ingredients
2 cups peeled, raw, ½ inch cubed butternut squash pieces
1 16-ounce can of tomatoes. Drain juice; save tomatoes
Dice the tomatoes into ½ inch pieces
½ cup diced onion
½ cup diced green pepper
1 15- or 16-ounce can garbanzo beans with liquid
1 teaspoon oregano
1 teaspoon basil
1/8 teaspoon minced garlic
1 cup spinach torn in bite-size pieces
2 tablespoons chopped fresh parsley or 1 teaspoon dry parsley
8 pitted black, jumbo olives, cut crosswise
Instructions
Cook the butternut pieces in a medium pan, cover with water, and heat over medium heat for 10 minutes or until it is soft enough to mash.
Meanwhile, prepare the other vegetables. Then mash the butternut squash and put it in a pan with these ingredients: the garbanzo beans, tomatoes, peppers, onions, seasonings (not the spinach, parsley, if fresh, or olives).
Mix the vegetables well together with the butternut squash and bring to a slow boil. Simmer for 30 minutes. Stir as needed.
Then add the spinach, parsley, and olives. Some chefs prefer sautéing the onions before adding.
Cook 3 minutes longer. Serve immediately in large soup bowls. Serves 2 or 3
Note: If you are cooking garbanzo beans from scratch, soak them 12 hours in advance and pressure cook them for easier digestion.
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Disclaimer: The information in this blog post is general and educational in nature. Wildwood Sanitarium, its entities, and authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.
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