• prep: 20 min
  • cook: 30 min
  • total: 50 min
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  • servings:
  • Ingredients

    • 2 tablespoon olive oil
    • 1 medium-large onion, diced
    • 3 medium carrots, thinly sliced
    • ¼ teaspoon crystal salt
    • 1 large tomato, diced
    • 1-2 jalapenos, deseeded if desired, and minced (more or less to taste)
    • 2 large cloves garlic, minced
    • ½-inch piece fresh ginger, grated
    • 1½ teaspoons Garam Masala Spice Mix, divided
    • ½ teaspoon ground coriander
    • ¼ teaspoon black pepper
    • ? teaspoon cinnamon
    • 1 bay leaf
    • 1 cup pumpkin puree
    • 2 cups low-sodium vegetable stock
    • 1 (15 oz) can garbanzo beans (chickpeas), rinsed and drained
    • ¼ cup canned full-fat coconut milk
    • Fresh lemon wedges, for serving (optional)
    • Fresh parsley or cilantro leaves, for garnish (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 488 % Daily Value *
    • Total Fat: 21 g 32.45%
    • Saturated Fat: 12 g 60.05%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 947 mg 39.44%
    • Calcium: 147 mg 14.71%
    • Potassium: 153 mg 4.38%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 21.58%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 71 g %
    • Dietary Fiber: 9 g 35.34%
    • Sugar: 52 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 330.7%
    • Vitamin C 116.05%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs4
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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