Ingredientes
-
1
cucharada de aceite de canola
-
2
cebollas chicas, rebanadas
-
2
dientes de ajo, picados
-
1
cucharadita de comino molido
-
1/2
taza de cebada sin cocer, pre-cocida
-
1
lata (15 a 16 onzas) de garbanzos, sin escurrir
-
1
lata (15 onzas) frijoles negros, colados y pasados por agua
-
1
lata (14.5 onzas) de jitomates estilo stewed, sin escurrir
-
1
caja (10 onzas) de habas verdes congeladas ( lima beans)
-
3
tazas de agua
-
2
cucharadas de cilantro o perejil fresco, picado
Instrucciones
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-
1
En una olla de 4 cuartos de galón, calienta el aceite a fuego medio. Agrega la cebolla, el ajo y el comino; acitrona durante 3 minutos, revolviendo ocasionalmente hasta que las cebollas estén transparentes.
-
2
Revuelve el resto de los ingredientes excepto el cilantro. Deja que hierva. Reduce el fuego a bajo; cubre y deja en el fuego por 10 minutos o hasta que las habas estén bien cocidas y suaves. Agrega el cilantro.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 280
- Calorías derivadas de la grasa
- 35
- Grasa total
- 4g
- 6%
- Grasa saturada
- 0g
- 0%
- Grasas trans
- 0g
- Colesterol
- 0mg
- 0%
- Sodio
- 540mg
- 22%
- Potasio
- 690mg
- 20%
- Carbohidratos totales
- 48g
- 16%
- Fibra dietética
- 12g
- 50%
- Azúcares
- 5g
- Proteína
- 12g
- Vitamina A
- 10%
- 10%
- Vitamina C
- 10%
- 10%
- Calcio
- 8%
- 8%
- Hierro
- 25%
- 25%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 1 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.
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