Tag Archives: chickpeas

Garbanzo bean Stew

8 Jan

Today I bring you a dinner recipe of Garbanzo bean Stew served with roasted sweet potato.

Garbanzo bean Stew and sweet potato 




Garbanzo beans also called Chickpeas or channa are a great source of protein and starch. They are pretty versitile and can be used in cold salads, ground to make hummus or cooked into a delicious vegetable stew like this. 

Makes 2 servings 

WHAT YOU NEED 

1) 1 can of Garbanzo beans

2) 1 large tomato (diced)

3) 1/2 a medium onion(diced)

4) 2 cloves of garlic(sliced)

5) Approximately 2 cups of fresh spinach 

6) 1tbsp of paprika 

7) 1tbsp of yellow curry powder 

8) 1/2 tsp of all purpose seasoning 

9) 1 tbsp of Sriracha pepper sauce (or other spicy sauce)

10) 2tbsp of tomato sauce

11) 1 medium-large sweet potato


Unlike baking, where precision is key, cooking is very subjective.  Feel free to add more or less of something as you see fit. 

Ingredients 

Spices and sauces




WHAT TO DO 

Sweet Potato 

1) In a saucepan bring water to a rolling boil then add both halves of sweet potato.

2) Once cooked through,  drain water and allow to cool.

Boiled sweet potato 




3) Take a fork and plough the centre of the potatoes and sprinkle with seasoning. 

Add seasoning




4) Bake around 350 F for 10-15 minutes.

Baked potatoes


Stew

1) Add 1tbsp of butter to a medium heat frying pan and allow to melt.

2) Add garlic and onion and Sautee

Butter, garlic and onions




3) Add spices and continue to Sautee

Spices

4) Add garbanzo beans and allow them to Sautee for a few minutes. Be sure to continually stir and coat the beans with spices,  not allowing them to burn.

Beans added

5) Add tomatoes and mix

Tomatoes added




6) Add spinach and let it sweat down then mix

Spinach added



Spinach cooked down


7) Add tomato sauce and Sriracha and mix.

Sauces

8) Turn heat down to low and let it simmer until preferred consistency. 

Simmer

Plate stew and sweet potato and serve.

Finished meal

This meal came together by happenstance one evening and I’m so glad it did. The stew is hearty without being heavy and the potato is starchy and filling (in a healthy way) What I love about it is that this dinner is so effortless yet is so complex in flavour. This is a great dinner to have at the end of a long day either alone or with family and friends.

Have an awesome day 

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