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Vegetarian Garbanzo Stew (Chickpea)

pastryparrot1's picture
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!
Ingredients
  Garbanzo bean 12 Ounce, soaked overnight
  Tomato paste 1 Tablespoon
  Olive oil 2 Tablespoon
  Red onion/White onion 1 Small, chopped finely
  Scallions (green and white) 2 Medium, chopped (reserve green part for garnish)
  Garlic 4 Clove (20 gm), minced
  Cumin 1 Tablespoon, ground
  Bell pepper 1 Small, cored, chopped finely
  Chilli pepper 1 Small, seeded, chopped finely (Optional)
  Celery 1 Small, chopped (stalk and leaves)
  Parsley 2 Tablespoon, chopped finely
  Tomatoes 2 Medium, diced
  Sweet potato 1 Small, peeled, diced
  Oregano 1 Tablespoon, crushed
  Salt 2 Teaspoon
  Black pepper 2 Teaspoon
Directions

GETTING READY
1. In a pot put the garbanzo beans and cover them with water. Add the tomato paste and mix well.
2. Bring to a boil and simmer for about 30 minutes.

MAKING
3. To a skillet add the olive oil and heat. Add the onion and scallions.
4. 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. Put the cumin and mix well.
5. Cook for a couple of minutes and add the bell pepper, chili pepper (if using), celery, celery leaves and parsley. Continue cooking for a couple of minutes.
6. Put the tomatoes and allow them to stew for about 5 minutes. Transfer the contents of the skillet into the pot with the garbanzos.
7. Add the sweet potato, crushed oregano, salt and pepper to the pot.
8. Stir well and simmer for about 45 minutes or until the beans are softened and the sweet potato is completely cooked through.

SERVING
9. In a serving plate, serve the stew with a side of brown/ white rice and a garnish of scallion greens.

Recipe Summary

Difficulty Level: 
Medium
Channel: 
VeganLife
Cuisine: 
Fusion
Preparation Time: 
10 Minutes
Cook Time: 
65 Minutes
Ready In: 
75 Minutes
Servings: 
6

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3.975
Average: 4 (4 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 317 Calories from Fat 82

% Daily Value*

Total Fat 9 g14.6%

Saturated Fat 1.2 g6%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 690.1 mg28.8%

Total Carbohydrates 48 g16.1%

Dietary Fiber 13.8 g55%

Sugars 9.7 g

Protein 13 g26.7%

Vitamin A 94.3% Vitamin C 52.7%

Calcium 16.3% Iron 42.5%

*Based on a 2000 Calorie diet

Vegetarian Garbanzo Stew (Chickpea) Recipe Video