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Related recipes: Beans and Grains, Broccoli, Citrus, Dairy-Free, Egg-Free, Fall, Garlic, Grains, Herbs, High Fiber, Main Dishes, Natural Sweetener, Onions, Quick & Easy, Rice, Sweet Pepper, Tomatoes, Vegetables, Vegetarian, Winter Squash
Add these dishes to make a full meal:
Frisée Salad with Spiced Walnuts and Pears in Port
Quick & EasyCooking Time: 15 minutes
Prep Time: 15 minutes
Total Time: 30 minutes
Yield: 4 servings
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 soy 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, minced
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
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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The information presented in the Food Guide 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 February 2010.
