October 25, 2012

How to Make Vegetarian Garbanzo Stew

October 25, 2012

Let’s make a garbanzo or chickpea stew today. This recipe combines frugality with nutrition and deliciously clean eats! Garbanzo 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!

Garbanzo beans, also known as chickpeas, are a type of legume that has been cultivated for thousands of years. They are a staple in many cuisines, including Mediterranean, Middle Eastern, and Indian. These versatile beans are not only delicious but also packed with numerous health benefits.

Nutritional Profile

Garbanzo beans are rich in essential nutrients, including:

  • Protein: A valuable source of plant-based protein, making them ideal for vegetarians and vegans.
  • Fiber: High in dietary fiber, which aids in digestion and promotes a feeling of fullness.
  • Vitamins: Contain vitamins such as B6, folate, and vitamin C.
  • Minerals: Rich in iron, magnesium, phosphorus, potassium, and zinc.

Health Benefits

  1. Digestive Health
    • Fiber Content: The high fiber content helps regulate bowel movements and prevent constipation. It also supports a healthy gut microbiome by promoting the growth of beneficial bacteria.
  2. Heart Health
    • Cholesterol Management: The soluble fiber in garbanzo beans can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
    • Blood Pressure: Potassium and magnesium in chickpeas help maintain healthy blood pressure levels.
  3. Blood Sugar Control
    • Glycemic Index: Garbanzo beans have a low glycemic index, meaning they cause a slower rise in blood sugar levels. This is beneficial for managing diabetes and reducing the risk of insulin resistance.
    • Protein and Fiber: The combination of protein and fiber helps stabilize blood sugar levels.
  4. Weight Management
    • Satiety: The high protein and fiber content promote a feeling of fullness, which can help reduce overall calorie intake and support weight management efforts.
  5. Bone Health
    • Nutrient Density: Minerals such as calcium, magnesium, and phosphorus are essential for maintaining strong bones and preventing osteoporosis.
  6. Antioxidant Properties
    • Vitamins and Minerals: Chickpeas contain antioxidants like vitamin C, vitamin E, and beta-carotene, which help protect the body against oxidative stress and inflammation.
  7. Mental Health
    • Mood Regulation: Folate and other B vitamins in garbanzo beans play a role in neurotransmitter function, which can help regulate mood and reduce the risk of depression.
  8. Versatility in Diet
    • Culinary Uses: Garbanzo beans can be used in a variety of dishes, including salads, soups, stews, curries, and spreads like hummus. Their versatility makes them an easy addition to a healthy diet.

Culinary Uses

  • Hummus: A popular dip made from blended chickpeas, tahini, lemon juice, and garlic.
  • Salads: Added to salads for extra protein and texture.
  • Curries and Stews: Used in a variety of dishes, providing a hearty and nutritious component.
  • Roasted Snacks: Seasoned and roasted for a crunchy, healthy snack.
  • Soups: Blended into soups for a creamy texture without dairy.

Garbanzo beans are a nutritious, versatile, and delicious addition to any diet, offering a wide range of health benefits that support overall well-being.

Garbanzo Bean Stew with Vegetables

Serves: 6

Ingredients:

  • 12 oz. dried garbanzo beans, soaked overnight
  • 1 tablespoon tomato paste
  • 2 tablespoons 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 tablespoon ground cumin
  • 1 small bell pepper, cored and finely chopped
  • 1 small chili pepper, seeded, membrane removed, and chopped (optional)
  • 1 small celery stalk with leaves, chopped
  • 2 tablespoons chopped parsley
  • 2 tomatoes, diced
  • 1 small sweet potato, peeled and diced
  • 1 tablespoon crushed oregano
  • 2 teaspoons salt
  • 3 teaspoons black pepper

Instructions:

  1. Prepare the Garbanzo Beans:
    • Place the soaked garbanzo beans in a large pot and cover them with water.
    • Add the tomato paste and mix well.
    • Bring to a simmer and cook for about 30 minutes.
  2. Prepare the Aromatics:
    • In a skillet, heat the olive oil over medium heat.
    • Add the finely chopped onion and scallions (whites and light greens). Cook for about 8 minutes until the onions are translucent and soft.
    • Add the minced garlic, mix, and cook for about 1 minute until fragrant.
    • Add the ground cumin and mix well. Cook for a couple of minutes.
  3. Add Vegetables:
    • Add the finely chopped bell pepper, optional chili pepper, chopped celery with leaves, and chopped parsley to the skillet. Cook for a couple of minutes.
    • Add the diced tomatoes and allow them to stew for 4 to 5 minutes.
  4. Combine and Simmer:
    • Transfer the contents of the skillet into the pot with the garbanzo beans.
    • Add the diced sweet potato, crushed oregano, salt, and black pepper to the pot. Stir well.
    • Simmer for about 45 minutes, or until the beans are softened and the sweet potato is completely cooked through.
  5. Serve:
    • Serve the stew with a side of brown rice.
    • Garnish with reserved scallion greens.
    • Enjoy your hearty and nutritious garbanzo bean stew.

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

  • jacqui
    November 30, 2012

    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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