Garbanzo Stew

Garbanzo Stew is a classic side dish, created using nutritious Garbanzo beans. The dish is easy to make and therefore it forms an integral part of  many healthy and tasty meals. As a matter of fact, there are a number of variants to the Garbanzo stew, made in different parts of the world some of which are as follows:

 

Spanish Garbanzo Stew - Some olive oil heated in a large pot and chopped onion is sautéed. Minced garlic and green bell pepper strips are fried next. Canned chickpeas or fresh cooked ones are added along with diced tomatoes and cooked for a while before seasoning with cumin powder, dried oregano and thyme. Sufficient water is added and brought to a boil, before lowering the heat and allowing to simmer for at least 30 minutes. Less of salt and generous amount of freshly ground pepper are added followed by fresh parsley. A thick stew, thus formed, is ready to be served piping hot with steamed rice.

 

Indian Garbanzo Stew - Quite similar in preparation to the Spanish Garbanzo stew, the Indian version excludes the dried herbs and uses a combination of special dry spice powders to form a ‘chana’ or ‘chole’ (chickpeas/garbanzo beans) masala powder which is the key to flavouring this dish. Tomato puree, fresh ginger, coriander, red chilli, turmeric and dry mango powders and plenty of fresh chopped cilantro are also included. Often consumed with puffed flour breads known as ‘puris’ or ‘bhaturas’, this combination is an eternal favourite.

 

Greek Garbanzo Stew - The slow-cooking crock pot or stew pot process is employed in preparing the dish in much the same way, using heavy doses of garlic, with rosemary and parsley. Sea salt is used to flavour the dish. A wholesome blend of all the flavours occurs in this manner.

 

Moroccan Garbanzo Stew - A savoury Moroccan Vegan Butternut Squash and Garbanzo Stew in a tomato base, infused with ground coriander and cinnamon could play an important role in a Vegan menu.  A pertinent ingredient used in this version is the North African hot pepper paste – Harissa, which balances out the sweetness of the butternut squash. This tastes extremely delicious when served with either steamed rice or couscous.

 

Chorizo Garbanzo Stew- A Non-Vegetarian version that uses chorizo meat (i.e. meat from spicy Spanish pork sausage) fried along with plenty of onions, garlic, shallots; flavoured with thyme, cayenne and paprika; with added celery, potatoes. Cooked garbanzo beans are added followed by wine and chicken broth in which all the ingredients are allowed to simmer for a while. Salt and pepper are then added and garnished with parsley before serving hot.

 

Sweet & Spicy Garbanzo Stew- An Asian touch may be provided to the dish with the use of soy sauce, hot pepper sauce, horseradish, lemon juice, along with a little honey. Vegetables like sweet potatoes, celery, carrot, spinach and spices like ground coriander and cumin powders would make  an interesting slow-cooked sweet and spicy garbanzo stew.

 

Nutrition Information

 

Inclusion of Garbanzo beans (chickpeas) to any meal, affords a high degree of satiety owing to its excellent protein and fibre content. Insoluble fibre makes up 65-75 % of total fibre content which may be associated with lower levels of total and LDL-cholesterol and triglycerides as well as healthier overall digestive functions and optimal colon strength. Additionally, this is a key factor in regulating glucose release into the blood stream.

 

Moderate amounts of Vitamin C, A, E and beta carotenes apart, garbanzo beans are rich in antioxidant phytonutrients like anthocyanins, phenolic compounds, flavonoids, kaempferol, quercetin, and myricetin. These protect internal systems from damage due to oxidative stress. Manganese, a key element in energy release is found in abundance making this an exceptional food.