Root Vegetables & Chick Peas from the Kardea Gourmet

Makes about 8 servings

Parsnips star in this dish. A relative of the carrot, the cooked parsnip delivers a spicier, more pungent and sweeter experience. The carrots and turmeric add the color. The chick pea provides the body and the balance. The earthy notes of the porcini mushrooms complement the sweetness in this dish.

Nutritionally, a 5 ounce serving offers about 9g total fiber (about 3g of soluble fiber) and, thanks to the chick peas, 9g of protein. Low in sodium, this dish is a good source of potassium, delivering over 450mg/serving *.

2 Medium Sized Onions, Chopped
2 Clove Garlic, Chopped
2 Cups Chopped Parsnips1 Cup Chopped Carrots
2 Tablespoons Chopped Dried Porcini Mushroom
3 Cups Cooked Chick Peas
1 Tablespoon of Olive Oil
½ Teaspoon Tumeric
1 Teaspoon Paprika
Pinch of Coarse Ground or Kosher Salt
¼ Teaspoon Cinnamon (optional)

Heat a heavy skillet on a medium–low setting. When hot, add 1 tablespoon of olive oil and immediately added onions and garlic. Cover. Sautee for about 4 minutes. If onions appear to be browning, lower heat. Add parsnips, paprika and turmeric and carrots. Cover pan again and cook until the parsnips are soft. Add porcini mushrooms and chick peas. Cover and cook for another 15 minutes.

Nutritional Profile Per Serving (about 5 ounces):Total Calories: 210Total Fat: 5gFatty Acid Profile: 2.5g mono, 1.5 g poly, 1g saturated, 0g transProtein: 9gCholesterol: 0Carbohydrates: 34.0gTotal Fiber: 9gSoluble Fiber: 3gVitamin A: 55% RDIVitamin C: 15% RDIFolic Acid: 40%Potassium*: 450mgSodium: 30mgVitamin A: 20%Vitamin C: 54% RDI

* Epidemiological and animal studies indicate that the risk of stroke-related deaths is inversely related to potassium intake over the entire range of blood pressures, and the relationship appears to be dose dependent. The combination of a low-sodium, high potassium intake is associated with the lowest blood pressure levels and the lowest frequency of stroke in individuals and populations. Although the effects of reducing sodium intake and increasing potassium intake would vary and may be small in some individuals, the estimated reduction in stroke-related mortality for the population is large