6 SERVINGS DAIRY-FREE Visit a Puerto Rican, Cuban or Dominican home and youll be greeted by the comforting smell of fried onions, garlic and peppers. This mixture is called sofrito, the very soul of Spanish-Caribbean cooking and the starting point not only for this chickpea stew but for many Hispanic dishes. In large nonstick skillet, heat oil over medium heat. Add onion, scallions, chile peppers, bell pepper, garlic, cumin and oregano. Cook, stirring often, until vegetables are soft but not brown, 5 to 6 minutes. Add tomatoes, cilantro and 3 tablespoons parsley. Cook, stirring occasionally, until most of the liquid has evaporated and mixture is thick and fragrant, 5 minutes. Stir in tomato paste; cook 1 minute. Stir in broth and bring to a boil over high heat. Stir in potatoes. Reduce heat to medium and simmer 6 minutes. Stir in chickpeas and simmer until potatoes are tender and sauce is thick and flavorful, about 6 minutes. Season with salt and black pepper. Garnish with remaining parsley. Recipe excerpted from Healthy Latin Cookingby Steven Raichlen (Rodale, 1998). PER SERVING: 292 CAL.; 10G PROT.; 4G TOTAL FAT (1G SAT. FAT); 52G CARB.; 0 CHOL.; 766MG SOD.; 8G FIBER By Kathleen
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|Serving Size: 1 Serving (1179g)|
|Recipe Makes: 6 servings|
|Calories from Fat: 11 (8%)|
|Amt Per Serving||% DV|
|Total Fat 1.2g||2 %|
|Saturated Fat 0.2g||1 %|
|Monounsaturated Fat 0.7g|
|Polyunsanturated Fat 0.2g|
|Cholesterol 0mg||0 %|
|Sodium 3835.3mg||132 %|
|Potassium 668.1mg||18 %|
|Total Carbohydrate 32.1g||9 %|
|Dietary Fiber 3.5g||14 %|
|Sugars, other 28.6g|
|Protein 3.3g||5 %|
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Calories per serving: 144
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