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Garbanzo Stew (Lf)

Garbanzo Stew (Lf recipe image
This comforting Garbanzo Stew is a vibrant, nutrient-packed dish that brings warm, home-style flavors to your table. Featuring tender winter squash, earthy chickpeas, and fresh spinach simmered in a spicy tomato base, it offers a perfect balance of texture and depth. The combination of paprika, oregano, and hot pepper sauce creates a rich, aromatic profile without overwhelming heat. Ideal for cold days, this vegan and vegetarian-friendly meal is simple to prepare using pantry staples. It&# 226;ÂÂs also excellent for meal prep, making it a reliable favorite for busy weeks. Serve it hot with crusty bread for a satisfying, wholesome experience.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 0.0
Dietary: Gluten-free, Low-cal, Vegan, Vegetarian
Description
This comforting Garbanzo Stew is a vibrant, nutrient-packed dish that brings warm, home-style flavors to your table. Featuring tender winter squash, earthy chickpeas, and fresh spinach simmered in a spicy tomato base, it offers a perfect balance of texture and depth. The combination of paprika, oregano, and hot pepper sauce creates a rich, aromatic profile without overwhelming heat. Ideal for cold days, this vegan and vegetarian-friendly meal is simple to prepare using pantry staples. It&# 226;ÂÂs also excellent for meal prep, making it a reliable favorite for busy weeks. Serve it hot with crusty bread for a satisfying, wholesome experience.
Ingredients
  • 1/2 cup Water
  • 2 Onion; chopped
  • 2 cloves Garlic; minced
  • 16 oz Tomatoes; chopped
  • 1/2 ts Paprika
  • 1/2 ts Dried oregano
  • 1/4 ts Pepper; black
  • 1 dash Hot pepper sauce
  • 16 oz Garbanzo beans; drained & rinsed
  • 1 c Winter squash; peeled & diced
  • 1 1/4 c Spicy tomato juice
  • 2 c Fresh spinach; chopped
Directions
  1. 1
    In a large pot or Dutch oven, heat a splash of oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 5 minutes.
  2. 2
    Stir in the minced garlic, paprika, dried oregano, black pepper, and hot pepper sauce. Cook for 1 minute until fragrant.
  3. 3
    Add the chopped tomatoes, drained garbanzo beans, diced winter squash, spicy tomato juice, and water. Stir to combine.
  4. 4
    Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, or until the squash and chickpeas are tender.
  5. 5
    Stir in the chopped fresh spinach and cook for 2-3 minutes until just wilted.
  6. 6
    Taste and adjust seasoning with salt and additional pepper if desired. Serve hot.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 0.0kcal
% Daily Value *
Total Fat 0.0g0%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 0.0mg0%
Total Carbohydrate 0.0g0%
Dietary Fiber 0.0g0%
Sugars 0.0g
Protein 0.0g0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave.

Substitutions: You can substitute winter squash with butternut squash, acorn squash, or sweet potatoes. Canned chickpeas work well, but dried chickpeas (soaked overnight) can be used for a firmer texture.

Variations: For extra protein, add a handful of lentils along with the liquid. To make it creamier, blend a portion of the stew before adding the spinach.

Tips: If the stew is too thick, add more water or vegetable broth. If too thin, simmer uncovered for a few extra minutes to reduce.

Keywords: garbanzo, chickpea, stew, winter squash, spinach, tomato, vegan, vegetarian, healthy, warm, comfort food, meal prep, spicy, herbs, dinner, easy, plant-based, hearty, flavorful, simple
Read it online: https://www.chefs-mate.com/recipe/garbanzo-stew-lf-3/