Dish of a spiced garbanzo stew
Soups and Stews

Exotic Chickpea Stew 

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

Cooking 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.
  3. Add garbanzo beans and fold in the spices.
  4. Simmer on moderate heat for 20 minutes.
  5. Remove from heat and fold in the chopped cilantro.

Nutritional Data

Calories: 230
Fat: 7 g
Saturated Fat: 0.79 g
Cholesterol: 0 mg
Sodium: 341 mg
Carbohydrates: 34 g
Fiber: 11.12 g
Sugars: 7 g
Protein: 12 g
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