Vegetable Bean and Basmati

Name: Vegetable Bean and Basmati Recipe
Prep time: 20 min
Cook time: 90 min
Total time: 110 min
Yield: 10
Ingredients: 3 - garlic cloves - diced; 1 - large onion - chopped; 1 - Head Bok Choy - chopped; 1 - Bag fresh Spinach; 3 - large carrots - chopped; 1 - 10 zo. can Chick peas; 1 - LG. can Diced Tomatoes; 4 - cups water (add more if too thick); 1/2 - cup Basmati brown rice; S/P - to taste; Cayanne pepper; herbs of choice

Minutes to Prepare: 20
Minutes to Cook: 90

Number of Servings: 10

Ingredients

3 - garlic cloves - diced1 - large onion - chopped1 - Head Bok Choy - chopped1 - Bag fresh Spinach3 - large carrots - chopped1 - 10 zo. can Chick peas1 - LG. can Diced Tomatoes4 - cups water (add more if too thick)1/2 - cup Basmati brown riceS/P - to tasteCayanne pepperherbs of choice

Directions

Saute garlic and onions in pot w/ tablespoon EVOO to caramelize. Add - bok Choy, spinach, carrots cook down until spinach is limp. Add diced tomatoes, chick peas and water. Let all come to a boil then add 1/2 cup Basmati rice. Season with s/p, cayanne and herbs.

Number of Servings: 10

Recipe submitted by SparkPeople user BETTYCROCKER4.

Servings Per Recipe: 10

Nutritional Info Amount Per Serving

Calories: 104.3
Total Fat: 0.8 g
Cholesterol: 0.0 mg
Sodium: 149.2 mg
Total Carbs: 21.2 g
Dietary Fiber: 4.1 g
Protein: 4.7 g

More Recipes Like This

TIME20

CALS49

(139 ratings)

BLT Dip

My family absolutely loves this dip. It tastes just like a BLT!Submitted by:

CALORIES 49.4 FAT 3.8 PROTEIN 1.8 CARBS 1.5 FIBER 0.1

TIME40

CALS244

(126 ratings)

Rustic Tomato Lentil Soup

Cooked lentils are high in calcium, potassium, zinc, and iron.

Submitted by:

CALORIES 243.9 FAT 8 PROTEIN 8.8 CARBS 37.2 FIBER 8.8

TIME15

CALS47

(223 ratings)

15-Minute Black Bean and Corn Salsa

This corn and black bean salsa is the perfect dish for potlucks when you want to have something healthy on the table.Submitted by: CHIQUITA72979

CALORIES 46.9 FAT 0.3 PROTEIN 2.3 CARBS 10.4 FIBER 2.2

TIME10

CALS133

(161 ratings)

Waldorf Salad

Using low-fat yogurt makes this classic salad healthier than other recipes.Submitted by:

CALORIES 132.8 FAT 4.9 PROTEIN 2.8 CARBS 22.6 FIBER 3.5

TIME0

CALS162

(141 ratings)

Whole-Wheat Thin Crust Pizza Dough

This is a GREAT pizza dough...but keep in mind the nutrition information is for the crust only!Submitted by: BLUEYEDMOMMA4

CALORIES 161.7 FAT 2.4 PROTEIN 4.8 CARBS 31.1 FIBER 2.7

Member Reviews