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Garbanzo Bean and Vegetable Stew

Makes: 4 servings Yield: 4 servings + reserves
Prep 25 mins Slow Cook 9 hrs to 10 hrs  (low) or 4 1/2 to 5 hours (high)
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  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.
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)
  • 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 (g) 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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