2 cups dried chickpeas, rinsed and picked over
3 cups water
1 cup chopped onion
1 cup chopped green bell pepper
2 cups frozen butternut squash chunks
1 can (15 1/2 ounces) crushed tomatoes
1 tablespoon minced garlic
1 1/2 teaspoons paprika
1 1/4 teaspoons coriander
1 teaspoon salt
1/4 teaspoon cayenne pepper
1 In a large bowl, combine the chickpeas and water to cover by several inches. Let stand at room temperature overnight. Drain.
2 In a 4- or 6-quart electric slow cooker, combine the drained chickpeas and 1½ cups of the water, and cook on high heat for 1 hour.
3 Add the onion, bell pepper, squash, tomatoes, garlic, paprika, coriander, salt, and cayenne.
4 Add the remaining 1 1/2 cups water. Stir to combine. Cook on low heat until the chickpeas are tender, about 8 hours. Makes 6 servings
PER SERVING 293 calories, 4.1g total fat (0.4g saturated), 0mg cholesterol, 15g dietary fiber, 54g carbohydrate, 15g protein, 498mg sodium
Good source of: beta carotene, fiber, folate, magnesium, potassium, thiamin, vitamin B6, vitamin C
Because the chickpeas are being cooked from scratch, you have to start them out on their own, cooking them at high heat. So if you're making this for dinner, start the chickpeas cooking in the morning. After the chickpeas have cooked for about 1 hour, add the other ingredients and let them cook on low heat until dinner time. As the butternut squash cooks, it breaks down and forms the basis for a smooth tomato-vegetable sauce.
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.