Garbanzo Bean and Vegetable Stew

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  • Makes: 4 servings
  • Yields: 4 servings + reserves
  • Prep: 25 mins
  • Slow Cook: 9 hrs to 10 hrs (low) or 4 1/2 to 5 hours (high)
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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 1/2 ounce can diced tomatoes
3/4
1/2
cup chopped onion (1 medium)
3
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.

Falafel-Style Patties with Tahini Sauce:

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)
    Per serving:
  • 245 kcal cal.,
  • 3 g fat
  • 1251 mg sodium,
  • 46 g carb.,
  • 8 g fiber,
  • 9 g sugar,
  • 10 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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