Garbanzo Stew Recipe
Overview:
Garbanzo Stew is a comforting dish perfect for rainy days, featuring a hearty combination of garbanzo beans, vegetables, and aromatic spices. This stew is vegan, low in cholesterol, and packed with nutritious ingredients like fresh spinach and tomatoes. It’s easy to prepare on the stovetop and is ready in under an hour, making it ideal for a quick, healthy meal.
Ingredients:
- 1/2 large onion, chopped
- 2 cloves garlic, minced
- 16 oz canned tomatoes (including liquid)
- 1/2 tsp paprika
- 1/2 tsp dried oregano
- 1/4 tsp black pepper
- 1 cup dried garbanzo beans, soaked overnight and cooked (or 16 oz canned garbanzo beans, drained and rinsed)
- 1 cup tomato juice
- 1 cup diced squash (such as zucchini or butternut squash)
- 1 cup fresh spinach leaves
Nutritional Information:
- Calories: 193.9 per serving
- Fat: 1.7g
- Saturated Fat: 0.2g
- Cholesterol: 0mg
- Sodium: 565mg
- Carbohydrates: 39.2g
- Fiber: 7.9g
- Sugar: 7.3g
- Protein: 8.2g
Servings:
- Serves: 4
- Prep Time: 15 minutes
- Cook Time: 43 minutes
- Total Time: 58 minutes
Instructions:
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Prepare the Base: In a large pot, combine water, chopped onion, and minced garlic. Cook over medium heat, stirring occasionally, until the onion softens slightly (about 5 minutes).
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Add Tomatoes and Seasonings: Stir in canned tomatoes (including the liquid), paprika, dried oregano, and black pepper. Cook for an additional 5 minutes, allowing the flavors to meld together.
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Incorporate Garbanzo Beans and Squash: Add the cooked garbanzo beans (or canned, drained beans) and diced squash to the pot. Pour in the tomato juice. Cover the pot and simmer for 30 minutes, or until the squash is tender.
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Add Spinach: Uncover the pot and stir in the fresh spinach leaves. Cook for an additional 2 to 3 minutes until the spinach wilts and softens.
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Serve: Remove from heat and serve the Garbanzo Stew hot. It pairs wonderfully with brown rice, mashed potatoes, or thick slices of whole-wheat bread.
Tips for Serving:
- For added freshness, garnish each serving with a sprinkle of chopped parsley or a squeeze of lemon juice.
- Adjust the seasoning to your taste preferences by adding more paprika, oregano, or black pepper if desired.
- This stew can be made ahead of time and stored in the refrigerator for up to 3 days. Flavors often deepen and improve when reheated.
Variations:
- Spicy Twist: Add a pinch of cayenne pepper or red pepper flakes for a spicier kick.
- Protein Boost: Serve over quinoa or couscous for an extra protein punch.
- Creamy Option: Stir in a dollop of Greek yogurt or coconut cream just before serving for a creamier texture.
Enjoy this wholesome Garbanzo Stew as a satisfying meal that’s as nutritious as it is delicious, perfect for warming up on chilly evenings or serving to guests looking for a flavorful vegan option.
