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Name: Chickpea Cassoulet with Tomatoes and Chard
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: American
Ingredients: 1 Onion diced; 2 ts Chopped fresh thyme(1/2 tsp; (optional); 1 15 oz can chickpeas; 2 c Chopped Tomatoes; Dried); 1 Box 12 oz spaghetti; 3 Garlic minced; 1/2 ts Paprika; x Black Pepper freshly ground; x Pinch saffron threads; 1/2 c Grated soy cheese; 2 pn Cayenne pepper; 1 bn Chard, leaves only

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INGREDIENTS

1 Onion diced
2 ts Chopped fresh thyme(1/2 tsp
(optional)
1 15 oz can chickpeas
2 c Chopped Tomatoes
Dried)
1 Box 12 oz spaghetti
3 Garlic ; minced
1/2 ts Paprika
x Black Pepper ; freshly ground
x Pinch saffron threads
1/2 c Grated soy cheese
2 pn Cayenne pepper
1 bn Chard, leaves only

Servings

INSTRUCTIONS

Preheat oven to 350 F. Cook pasta al dente, drain. Saute onion garlic, crushed red pepper, herbs, paprika, and saffron (if desired). Cook over medium high heat, stirring frequently until onions are soft about 8 min. Add chickpeas, 1/2 cup of their liquid and tomatoes. Season with pepper. Lower heat and simmer 15 min. If pan becomes dry, add a little water to keep it moist. Steam chard until bright green and tender. Remove, chop coarsely, season with pepper and if desired salt. Put pasta in casserole, add chickpea-tomato mixture, chard and cheese. Toss until well mixed. Cover with foil and bake until warmed through, about 20 min. Serve with additional grated cheese if desired. Makes 4 to 6 servings (I find it to be more). Here in Fl. its hard to find chard, so I usually use fresh or frozen spinach. Kale would work just as well. You can also prepare this ahead of time, then pop into oven and heat for 20 min. The nutritional info. below will not be accurate because I eliminated the oil and real cheese. Per serving: 595 cal; 24g protein; 18g fat; 82g carbo.; 8mg cholest.; 589mg sodium; 17g fiber. Posted by "Von Balson, Kathleen" to the Fatfree Dig. Vol.12 Issue 10 Nov. 11, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

NOTES

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Chickpea Cassoulet with Tomatoes and Chard

1 Onion diced
2 ts Chopped fresh thyme(1/2 tsp
 (optional)
1 15 oz can chickpeas
2 c Chopped Tomatoes
 Dried)
1 Box 12 oz spaghetti
3 Garlic minced
1/2 ts Paprika
 x Black Pepper freshly ground
 x Pinch saffron threads
1/2 c Grated soy cheese
2 pn Cayenne pepper
1 bn Chard, leaves only

Preheat oven to 350 F.  Cook pasta al dente, drain. Saute onion garlic,  crushed red pepper, herbs, paprika, and saffron (if desired). Cook over  medium high heat, stirring frequently until onions are soft about 8 min.  Add chickpeas, 1/2 cup of their liquid and tomatoes. Season with pepper.  Lower heat and simmer 15 min. If pan becomes dry, add a little water to  keep it moist.  Steam chard until bright green and tender. Remove, chop  coarsely, season with pepper and if desired salt. Put pasta in casserole,  add chickpea-tomato mixture, chard and cheese. Toss until well mixed. Cover  with foil and bake until warmed through, about 20 min. Serve with  additional grated cheese if desired. Makes 4 to 6 servings (I find it to be  more). Here in Fl. its hard to find chard, so I usually use fresh or  frozen spinach. Kale would work just as well. You can also prepare this  ahead of time, then pop into oven and heat for 20 min.    The nutritional info. below will not be accurate because I eliminated the  oil and real cheese. Per serving: 595 cal; 24g protein; 18g fat; 82g  carbo.; 8mg cholest.; 589mg sodium; 17g fiber.    Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the  Fatfree Dig. Vol.12 Issue 10 Nov. 11, 1994. FATFREE Recipe collections  copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue  Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

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Nutrition

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Serving Size: 1 Serving (633g)
Recipe Makes: 1 Servings

Calories: 201
Calories from Fat: 15 (7%)

Amt Per Serving		% DV

	Total Fat 1.6g	2 %
	Saturated Fat 0.3g	1 %
	Monounsaturated Fat 0.2g
	Polyunsanturated Fat 0.7g
Cholesterol 0mg		0 %
Sodium 1134.2mg		39 %
Potassium 1335.7mg		35 %
Total Carbohydrate 46.8g		14 %
	Dietary Fiber 8.5g	34 %
	Sugars, other 38.4g
Protein 6.9g		10 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 201

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