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Garbanzo Bean and Vegetable Stew
Ingredients
- 3 15 ounce cans garbanzo beans (chickpeas), rinsed and drained
- 1 pound red-skin potatoes, cut into 3/4-inch pieces
- 1 14 1/2ounce can diced tomatoes
- 3/4 cup chopped red sweet pepper (1 medium)
- 1/2 cup chopped onion (1 medium)
- 3 cloves garlic, minced
- 2 teaspoons cumin seed, toasted
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne pepper
- 2 14 ounce cans vegetable broth
Directions
1. In a 5- or 6-quart slow cooker, stir together garbanzo beans, potatoes, undrained tomatoes, sweet pepper, onion, garlic, 1 teaspoon of the cumin seed, paprika, and cayenne pepper. Pour broth over bean mixture in cooker.
2. Cover and cook on low-heat setting for 9 to 10 hours or on high-heat setting for 4 1/2 to 5 hours. Reserve 4 cups of the stew; store* as directed below. Use with Falafel-Style Patties with Tahini Sauce (see recipe below). Sprinkle servings of remaining stew with remaining cumin seed. Makes 4 servings + reserves.
From the Test Kitchen
- Place stew in an airtight container. Seal and chill for up to 3 days.
- Drain liquid from reserved stew; discard liquid. In a medium bowl, mash stew with a potato masher. Stir in 1/2 cup soft bread crumbs. Shape bean mixture into eight patties, 1/2 to 3/4 inch thick. In a large nonstick skillet, cook patties, four at a time, in hot oil over medium-high heat for 2 minutes per side or until golden brown. Drain patties on paper towels. Meanwhile, in a small bowl, combine 1/3 cup plain low-fat yogurt; 1 tablespoon tahini; and 2 teaspoons lemon juice. Stir in 1/4 cup chopped seeded cucumber and season to taste with salt and ground black pepper. Serve patties with tahini sauce, 2 pita bread rounds, halved crosswise; 1/2 cup chopped tomato; and 1 cup shredded arugula leaves or shredded lettuce. Makes 4 servings.
- Nutrition Facts per serving of Falafel-Style Patties with Tahini Sauce: 364 cal., 11 g total fat (2 g sat. fat), 1 mg chol., 1126 mg sodium, 54 g carb., 7 g dietary fiber, 12 g protein.
Nutrition Facts
(Garbanzo Bean and Vegetable Stew)
- Servings Per Recipe 4,
- cal. (kcal) 245,
- Fat, total (g) 3,
- carb. (g) 46,
- fiber (g) 8,
- sugar (g) 9,
- pro. (g) 10,
- vit. A (IU) 875,
- vit. C (mg) 47,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 2,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 12,
- sodium (mg) 1251,
- Potassium (mg) 679,
- calcium (mg) 71,
- iron (mg) 3,
- Vegetables () 1,
- Starch () 3,
- Percent Daily Values are based on a 2,000 calorie diet
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