Name: Spanish Garbanzo Stew
Yield: 6 to 8 servings
Ingredients: 1 1/2 tablespoons extra-virgin olive oil; 1 large onion, chopped; 3 to 4 cloves garlic, minced; 1 large green bell pepper, cut into short, narrow strips; 2 cups water; Two 16-ounce cans chickpeas, drained and rinsed; One 28-ounce can salt-free diced tomatoes, undrained; 1 teaspoon ground cumin; 1 teaspoon dried oregano; 1/4 teaspoon dried thyme; 2 to 3 tablespoons chopped fresh parsley; Salt and freshly ground pepper to taste; Hot cooked rice, optional

This classic recipe is easy and quick to prepare. Serve with Tomato-Olive Bread (page 147) and a simple homemade coleslaw.

Recipe information

Yield
6 to 8 servings

Ingredients

1 1/2 tablespoons extra-virgin olive oil

1 large onion, chopped

3 to 4 cloves garlic, minced

1 large green bell pepper, cut into short, narrow strips

2 cups water

Two 16-ounce cans chickpeas, drained and rinsed

One 28-ounce can salt-free diced tomatoes, undrained

1 teaspoon ground cumin

1 teaspoon dried oregano

1/4 teaspoon dried thyme

2 to 3 tablespoons chopped fresh parsley

Salt and freshly ground pepper to taste

Hot cooked rice, optional

Preparation

Step 1
Heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and green pepper and continue to sauté until all are golden.
Step 2
Add the water, chickpeas, tomatoes, cumin, oregano, and thyme. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 20 minutes.
Step 3
Stir in the parsley and season sparingly with salt and generously with pepper. Adjust the consistency with more water as needed, but let the stew remain thick. Serve over a small amount of hot cooked rice, if desired.
Nutrition Information
Step 4
Per serving:
Step 5
Calories: 186
Step 6
Total fat: 6g
Step 7
Protein: 7g
Step 8
Fiber: 9g
Step 9
Carbohydrate: 29g
Step 10
Cholesterol: 0mg
Step 11
Sodium: 200mg

Vegan Soups and Hearty Stews for All Seasons

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Nutrition Information

Step 4

Step 5

Step 6

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Step 10

Step 11

Recipe notes