Flavors of Andalucía by way of Portugal and North Africa infuse this simple chickpea stew with exotic tastes and aromas. With high protein and fiber content, and exceptional levels of iron, magnesium and amino acids, chickpeas are a near-perfect low-cholesterol food. No need to soak beans or grind spices when even the most available ingredients result in a flavorful and filling dish that is easily customizable to your tastes. Use smoky or sweet paprika, spicier mixes of chili powder or add chopped fresh tomatoes or a few handfuls of fresh spinach and a squeeze of lemon to create a new dish every time.
PREP INSTRUCTIONS
Yield: 7 (1 cup) servings
Prep Time: 7 minutes
Cooking Time: 15 minutes
Total Time: 22 minutes
RECIPE INGREDIENTS
1 tablespoon olive oil
1 1/2 teaspoons paprika
1/2 cup sofrito
1 1/2 teaspoons chili powder
2 tablespoons tomato paste
1 teaspoon ground cumin
1/8 teaspoon ground cumin or 1 bay leaf
2 teaspoons dried oregano
2 (28 oz.) cans garbanzo beans, low sodium
1/4 cup fresh cilantro, chopped
3/4 teaspoon fresh garlic, chopped
INSTRUCTIONS
1. Follow the prep technique next to each ingredient.
2. In a stock pot over medium heat, sauté sofrito in olive oil with the garlic, oregano, bay leaf and tomato paste. Add garbanzo beans and fold in the spices. Simmer on moderate heat for 20 minutes. Remove from heat and fold in the chopped cilantro.
NUTRITIONAL DATA: calories 230, fat 7g, sat fat 0.79g, cholesterol 0mg, sodium 341mg, carbohydrates 34g, fiber 11.12g, sugar 7g, protein 12g
Created by Chef Edwin Cabrera, Copyright © AdventHealth Press
