Ingredients
| Quantity | Ingredients |
|---|---|
| 1 tbsp / 15 ml | canola oil |
| 1 | onion, chopped |
| 3 | cloves garlic, chopped |
| 8 cups / 2 litres | water |
| 1 28 oz/796 ml can | diced tomatoes |
| 1 tbsp / 15 ml | tomato paste |
| 1 | carrot, chopped |
| 1/4 cup / 50 ml | wild rice |
| 1 19 oz / 540 ml can | chickpeas, drained and rinsed |
| 1 19 oz can / 540 ml | kidney beans, drained and rinsed |
| 6 | Brussels sprouts, trimmed and halved |
| 1/2 | zucchini, sliced |
| 1 cup / 500 ml | bok choy, sliced |
| 2 tbsp / 25 ml | fresh basil, chopped |
| 3 tbsp / 45 ml | reduced sodium soy sauce |
| Freshly ground black pepper, to taste |
Directions
In a large saucepan, heat oil over medium heat. Add onions and sauté for 4 to 5 minutes or until golden brown. Add garlic and sauté for another minute.
Add water, tomatoes, tomato paste, carrots, wild rice, chickpeas, kidney beans, Brussels sprouts and zucchini. Cover and simmer for 55 minutes or until the rice is cooked through.
Add bok choy, basil, soy sauce and black pepper, Simmer for another 5 minutes. Remove from heat and serve.
Serves 8.
Makes 12 cups.
Per 1 cup (250 ml) serving: 156 calories, 8 g protein, 2 g total fat (0 g sat. fat), 28 g carbohydrate, 5 g fibre, 0 mg cholesterol, 411 mg sodium
Excellent source of: fibre, vitamin A, vitamin C, folate, iron, magnesium
Good source of: vitamin K, calcium, potassium
Source: Foods that Fight Disease