Here's a recipe that's perfect
for both the Fuhrman and McDougall programs. I got it from the Veg-Recipes
list, but I've adapted it to remove the olive oil that was used to sauté the
onion. I also reduced the amount of allspice because I made it as it was
listed (1/2 tsp) and it was a little overwhelming. Even with the full
amount of allspice, it was very tasty--even my six-year-old liked it, and she
claims not to like eggplant! Also, notice that the six servings are
appetizer-sized servings. If you're making it for a main dish, this will
be about 3-4 large-sized servings.
* Exported from MasterCook *
Lebanese Vegetable Stew with Chickpeas
Recipe By :Faye Levy
Serving Size : 6 Preparation Time :0:00
Categories : Soups
Amount Measure Ingredient --
-------- ------------ --------------------------------
large onion -- chopped
Salt and freshly ground black pepper -- (optional, to taste)
ounces zucchini (see cook's notes) -- diced (3/4-inch)
cup tomato sauce
garlic cloves -- chopped (2 to 4)
allspice -- (optional)
ounces chickpeas, canned -- drained
cup Italian parsley -- chopped
Makes 6 appetizer servings
Cook's notes: If available, Levy recommends using a pale-green zucchini variety.
[Lebanese zucchini are slightly tapered, pale green with gray skin and are
slightly shorter and thicker than yellow zucchini]
1. Preliminaries: If the eggplant skin is not tough, you don't need to peel it.
Cut the eggplant into a 3/4-inch dice.
2. Brown the onions: Heat a large nonstick skillet over a medium flame.
Add the onion and sauté 7 minutes, or until the onion starts to turn golden
brown. If the onion dries out, add 1 tablespoon water and cover until onions are
3 .Sauté vegetables: Add eggplant and salt and pepper, if desired. Reduce heat
to low, cover and cook 5 minutes, stirring occasionally. Add zucchini, cover and
cook an additional 3 minutes.
4. Simmer, season the stew: Add the tomato sauce, garlic, allspice, water and
chickpeas. Cover and cook over a low flame 25 minutes, or until eggplant is
tender. Add half the parsley and simmer 30 seconds. Taste and adjust seasonings.
Stir in remaining parsley.
5. Presentation: Serve hot, at room temperature or cold.
Source: recipe from Faye Levy's "Feast From the Mideast"
(HarperCollins, 2003; $29.95).
"Feast From the Mideast (2003)"
"adapted from Feast From the Mideast"
- - - - - - - - - - - - - - - - - - -
Per serving: 130 Calories (kcal); 1g Total Fat; (7% calories from fat); 6g
Protein; 26g Carbohydrate; 0mg Cholesterol; 466mg Sodium Food Exchanges: 1
Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Nutr. Assoc. : 0 0 2130706543 5663 0 0 0 0 0 0
keywords: Mcdougall Fuhrman vegan recipe fatfree
low-fat vegetarian maximum weight loss program