3/4 c Apple juice or dry Sherry
3/4 c Chopped onion
3/4 c Chopped celery
3/4 c Chopped carrots
2 tb Minced; fresh garlic
1 1/2 c Canned garbanzo; lima or
-pinto beans, drained
1/4 c Minced fresh parsley
1 ts Minced fresh basil leaves
1 ts Cayenne pepper; or to taste
3/4 ts Curry powder
3/4 ts Dried thyme
1 1/2 Tsp.prepared mustard
1 1/2 ts Lemon juice
1 1/2 ts Ground cumin
1/4 ts Ground cinnamon
Freshly ground pepper
3/4 c Rye breadcrumbs; (I subbed
-white/whole wheat!) (up to
-1)
As a single person I am always looking for simple recipes that “are ready
when I am”. When I saw this recipe in Mary Carroll’s Healthful Cooking
column featured in the Minneapolis Star Tribune, I had to try it. It is
great, as a bread or cracker spread, a dipper, even toss a couple of
Tablespoons with some pasta. See if you don’t like it.
Heat sherry or juice in non stick skillet over med-high heat. Add onions,
celery, carrots, garlic and saute, stirring frequently to prevent browning,
5 minutes and remove from heat.
In blender or food processor, puree vegetable saute, beans, parsley, basil,
and rest of spices. Stir in enough bread crumbs to make thick spread.
Refrigerate overnight and adjust seasonings before serving. Makes 6 to 8
servings.
(Each 1/8 serving contains about 2 vegetable exchanges, 1 bread/starch
exchange,
1/2 fat exchange, 125 calories, 23 gm. carbohydrates, 5 gm. protein, 2
gm.fat (no saturated fat), 190 mg. sodium, 63 mg. calcium and 3 gm. dietary
fibre.
Yields
1 servings