Include in Print View:

Garbanzo Stew

Garbanzo Stew (Veg Times recipe image
This Garbanzo Stew is a vibrant, nutrient-packed dish that combines the earthiness of chickpeas with the sweetness of winter squash. The base is built on a rich blend of spicy tomato juice and diced tomatoes, seasoned with paprika and oregano for depth. Fresh spinach adds a pop of color and nutrients at the end, while a dash of hot sauce brings a gentle kick. It&# 226;ÂÂs a comforting, vegan-friendly meal perfect for chilly evenings or quick weeknight dinners. The texture is hearty yet light, making it an ideal option for those seeking low-fat, plant-based comfort food that doesnâÂÂt sacrifice flavor.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 0.0
Dietary: Gluten-free, Low-fat, Vegan, Vegetarian
Description
This Garbanzo Stew is a vibrant, nutrient-packed dish that combines the earthiness of chickpeas with the sweetness of winter squash. The base is built on a rich blend of spicy tomato juice and diced tomatoes, seasoned with paprika and oregano for depth. Fresh spinach adds a pop of color and nutrients at the end, while a dash of hot sauce brings a gentle kick. It&# 226;ÂÂs a comforting, vegan-friendly meal perfect for chilly evenings or quick weeknight dinners. The texture is hearty yet light, making it an ideal option for those seeking low-fat, plant-based comfort food that doesnâÂÂt sacrifice flavor.
Ingredients
  • 1 medium Onion; chopped
  • 2 cloves Garlic; minced
  • 16 oz Tomatoes; chopped
  • 1/2 tsp Paprika
  • 1/2 tsp Dried oregano
  • 1/4 tsp Pepper; black
  • 1 dash Hot pepper sauce
  • 16 oz Garbanzo beans; drained & rinsed
  • 1 cup Winter squash; peeled & diced
  • 1 1/4 cups Spicy tomato juice
  • 2 cups Fresh spinach; chopped
  • 1/2 cup Water
Directions
  1. 1
    Heat a large pot over medium heat and add the chopped onion, cooking until softened, about 5 minutes.
  2. 2
    Add the minced garlic, paprika, oregano, and black pepper to the pot, stirring constantly for 1 minute until fragrant.
  3. 3
    Stir in the chopped tomatoes, drained garbanzo beans, diced winter squash, spicy tomato juice, water, and hot pepper sauce.
  4. 4
    Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes until the squash and chickpeas are tender.
  5. 5
    Remove from heat and stir in the chopped fresh spinach, allowing it to wilt into the hot stew for 1-2 minutes.
  6. 6
    Taste and adjust seasoning with additional hot sauce or pepper if desired before serving.

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: Refrigerate leftovers in an airtight container for up to 4 days. Freeze for up to 3 months.

Substitutions: Butternut squash or acorn squash work well in place of generic winter squash. You can also use canned diced tomatoes if fresh are unavailable.

Tips: If the stew is too thick, add more water or vegetable broth one tablespoon at a time to reach your desired consistency. For extra creaminess without dairy, blend a portion of the stew before adding the spinach.

Variations: Add other vegetables like kale, carrots, or bell peppers for extra nutrition and color.

Keywords: chickpeas, garbanzo, winter squash, stew, vegan, vegetarian, spinach, tomato juice, paprika, oregano, garlic, onion, hot sauce, low-fat, comfort food, healthy, meal prep, warm, spicy, plant-based
Read it online: https://www.chefs-mate.com/recipe/garbanzo-stew-veg-times/