Estimated Nutrition (whole recipe, rough)
Counts 7 of 10 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Winter Squash | 1 cup cubed (140g) butternut | 76 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Water | not in our table | 0 |
| Sauce | not in our table | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/2 cup -water
- onion, chopped
- 2 garlic cloves, minced
- 16 oz tomatoes, chopped
- 1/2 tsp paprika
- 1/2 tsp dried oregano
- 1/4 tsp pepper, black
- ds hot pepper sauce
- 16 oz garbanzo beans, drained
- -& rinsed
- 1 cup winter squash, peeled &
- -diced
- 1 1/4 cup spicy tomato juice
- 2 cup fresh spinach, chopped
- per serving
- 210 x *cals
- 7 x *gm protein
- *gm fat
- 41 x *gm carbo
- 669 x *mg sodium
- 9 x *gm fiber
- =
Directions
Place water, onion and garlic in a large pot. Cook, stirring occasionally, until onion is softened slightly, about 5 minutes. Add tomatoes (including tomato liquid) and seasonings. Cook for 5 more minutes. Add garbanzo beans, squash and tomato juice. Cover and cook for 30 minutes, until squash is tender. Stir in spinach and cook until softened, about 2 to 3 minutes. Serves 4