Low Fat Bean and Vegetable Melange Recipe

Low Fat Bean And Vegetable Melange Recipe

Ingredients

• nonstick cooking spray
• 1 1/2 cups chopped onion
• 4 garlic cloves, minced
• 3 cups broccoli florets, and sliced stalks
• 15 1/2 ounces canned chickpeas, drained & rinsed
• 15 ounces canned black beans, drained & rinsed
• 14 1/2 ounces diced tomatoes, undrained
• 2 cups sliced mushrooms
• 1 teaspoon italian seasoning
• 3/4 teaspoon dried oregano leaves
• 1/2 teaspoon dried thyme leaves
• salt, to taste
• pepper, to taste
• 4 cups warm cooked rice

Method

1. Coat bottom of large skillet with cooking spray; place over medium heat until hot.
2. Saute onion and garlic about 5 minutes, until tender.
3. Add broccoli; cook, covered, over medium heat 5 minutes.
4. Stir in chickpeas, beans, tomatoes, mushrooms, Italian seasoning, oregano and thyme.
5. Heat to boiling.
6. Reduce heat and simmer, covered, 8 to 10 minutes, until broccoli is tender.
7. Season to taste with salt and pepper.
8. Serve over rice.
9. Per serving: About 405 calories, 17g protein, 81g carbohydrate, 2g fat, 5% calories from fat, 0mg cholesterol, 244mg sodium 11g fiber

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