Garbanzo-Stew-Lf

This vibrant Garbanzo Stew is a comforting, nutrient-packed meal that brings warmth to any table. Featuring tender winter squash and protein-rich garbanzo beans simmered in a spicy tomato juice base, it offers a perfect balance of earthy sweetness and gentle heat. The addition of fresh spinach adds a pop of color and extra vitamins, while dried oregano and paprika deepen the flavor profile. Ideal for chilly evenings or meal prep, this vegan dish is simple to make yet deeply satisfying. It&# 226;ÂÂs a wholesome, international-inspired stew that highlights seasonal vegetables in a way that feels both rustic and refined.

Cuisine: Global

Courses: Main Courses

Difficulty: Intermediate

Servings: 4

Calories: 0.0

Dietary: Gluten-free, Low-cal, Vegan, Vegetarian

Description

This vibrant Garbanzo Stew is a comforting, nutrient-packed meal that brings warmth to any table. Featuring tender winter squash and protein-rich garbanzo beans simmered in a spicy tomato juice base, it offers a perfect balance of earthy sweetness and gentle heat. The addition of fresh spinach adds a pop of color and extra vitamins, while dried oregano and paprika deepen the flavor profile. Ideal for chilly evenings or meal prep, this vegan dish is simple to make yet deeply satisfying. It&# 226;ÂÂs a wholesome, international-inspired stew that highlights seasonal vegetables in a way that feels both rustic and refined.

Ingredients

1 large Onion, chopped
2 cloves Garlic, minced
16 oz Garbanzo beans (chickpeas), drained and rinsed
16 oz Tomatoes, chopped (including liquid)
1 cup Winter squash, peeled and diced
1 tsp Paprika
1/2 tsp Dried oregano
1 1/4 cups Spicy tomato juice
1/4 tsp Black pepper
2 cups Fresh spinach, chopped
1/2 cup Water
1 tsp Hot pepper sauce (optional, to taste)

Directions

1
Place water, chopped onion, and minced garlic in a large pot over medium heat.
2
Cook, stirring occasionally, until the onion is softened slightly, about 5 minutes.
3
Add the chopped tomatoes (including their liquid), paprika, dried oregano, and black pepper.
4
Cook for 5 more minutes to allow flavors to meld.
5
Stir in the drained garbanzo beans, diced winter squash, and spicy tomato juice.
6
Bring to a simmer, then cover and cook for 30 minutes, or until the squash is tender.
7
Stir in the chopped fresh spinach and hot pepper sauce if using.
8
Cook uncovered for 2 to 3 minutes, just until the spinach is wilted and softened.

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: Let the stew cool completely before transferring to airtight containers. It can be refrigerated for up to 4 days or frozen for up to 3 months. Reheat gently on the stove or in the microwave.

Substitutions: You can substitute winter squash with butternut squash, pumpkin, or sweet potato. Canned chickpeas are fine, but rinsing them well removes excess sodium and starch.

Variations: For extra protein, add a handful of white beans. To make it creamier, blend half the stew before serving or stir in a splash of coconut milk.

Tip: Taste before adding extra salt, as the tomato juice and canned beans may already contain sodium. Adjust heat level by varying the amount of hot pepper sauce.

Keywords: garbanzo stew, winter squash, chickpea soup, vegan stew, spicy tomato, warm soup, healthy dinner, meal prep, vegetarian, spinach stew, comfort food, low calorie, international cuisine, seasonal vegetables, easy vegan

Read it online: https://www.chefs-mate.com/recipe/garbanzo-stew-lf/