Recipes for Stew – Vegetarian Garbanzo Stew (Vegan Recipe)

Vegetarian Garbanzo Stew

This recipe combines frugality with nutrition and deliciously clean eats! Garbanzos, a.k.a. chickpeas, are mega healthy for you! They also have a distinct nutty flavor. If you are a big time meat eater, I promise you will not miss the meat at all with this recipe! Here is what you need to do for this:

Serves six

12 oz. dried garbanzo beans – soaked overnight
1 TBS tomato paste
2 TBS olive oil
1 small red or white onion – finely chopped
2 scallions – whites and light greens chopped (reserve the dark green for garnish)
4 garlic cloves – minced
1 TBS ground cumin
1 small bell pepper – cored and finely chopped
1 small chili pepper – seeded, membrane removed and chopped (opt)
1 small celery stalk with leaves – chopped
2 TBS chopped parsley
2 tomatoes – diced
1 small sweet potato – peeled and diced
1 TBS crushed oregano
2 tsp. salt
3 tsp. black pepper

Place the garbanzo beans in a pot and cover them with water. Add the tomato paste and mix well. Bring to a simmer and cook for about 30 minutes.

Add the olive oil to a skillet and heat. Add the onion and scallions. Cook for about 8 minutes until onions are translucent and soft. Add the garlic, mix and cook for about 1 minute until it starts to smell. Add the cumin and mix well. Cook for a couple of minutes and add the bell pepper, chili pepper (if using), celery, celery leaves and parsley. Cook that for a couple of minutes as well. Add the tomatoes and allow them to stew for 4 to 5 minutes. Transfer the contents of the skillet into the pot with the garbanzos.

Add the sweet potato, crushed oregano, salt and pepper to the pot. Stir well and simmer for about 45 minutes – or until the beans are softened and the sweet potato is completely cooked through. Serve with a side of brown rice and a garnish of scallion greens. Enjoy!

CALORIES 282.38.; FAT 8.05 grs (sat 1.00; mono 4.15; poly 1.94); PROTEIN 11.64 grs ; FIBER 11.66 grs; CARBS 43.78 grs; CHOLESEROL 00.0 mg; IRON 5.18 mg; SODIUM 841.70 mg; CALCIUM 122.62 mg

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My name is Mary Ann Allen and I am here to help you get organized so you can save money on groceries and feed your family healthy, nutritious food. My multi-cultural cooking background comes from being born in the US and raised in Bolivia. I have 5 kids and own around 400 cook books. I absolutely love to cook!

1 Comment

  • November 30, 2012

    jacqui

    AWESOME recipe!! I was just thinking I’ve tried some of your recipes and LOVE them all! the beef fajitas that you marinate overnight (YUMO) and your flourless chocolate torte with the ganache (SO GOOD!) and now this one, you rock lady!! and I’ve made those fajitas MANY times!

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