Garbanzo Bean Stew

Ingredients

• Olive oil

  Salad or cooking

  4 tbsp or 54g

• Onions

  Raw

  ½ medium or 55g

• Green bell pepper

  Sweet, green, raw

  ½ medium or 60g

• Red bell pepper

  Sweet, raw

  ½ medium or 60g

• Garlic

  Raw

  5 clove or 15g

• Tomatoes

  Red, ripe, raw, year round average

  1 medium whole or 123g

• Potato

  Flesh and skin, raw

  1 potato, large or 369g

• Chickpeas

  (garbanzo beans, bengal gram), mature seeds, canned

  20 oz or 567g

• Paprika

  Spices

  1 tsp or 2g

• Vegetable Broth

  From bouillons. Low sodium

  3 cup or 720g

• Bay leaf

  Spices

  2g

• Baguette Bread

  Budgens

  100g

• Egg

  Whole, fresh eggs

  1 large or 50g

• Parsley

  Raw

  2 tbsp or 8g

Directions

1. Cut 1 large potato (peeled & washed) into small chunks that are 1/2 inch thick Roughly chop 1/2 green & 1/2 red bell pepper Roughly dice 1/2 onion Roughly mince 3 cloves garlicy Finely grate 1 tomato Drain one 20oz can or jar of cooked chickpeas into a sieve and rinse under cold water
2. Heat a stock pot with a medium-high heat and add in a 2 tbsp extra virgin olive oil
3. After heating the oil for 1 minute, add in the diced onion, chopped bell peppers and minced garlic. Mix with the olive oil. After 5 minutes when the vegetables are lightly sauteed, add in the grated tomato and cook for 1 to 2 minutes, then add in the chopped potatoes, drained chickpeas, 1 tsp sweet smoked paprika and season with salt & pepper. Gently mix together until well combined.
4. Add in 3 cups vegetable broth & 1 bay leaf. Mix together and bring to a boil. Then place a lid on the stock pot and lower the heat to medium low.
5. Roughly chop 2 cloves of garlic & cut 2 slices of baguette into small squares
6. Heat a small fry pan with a medium heat and add in 2 tbsp extra virgin olive oil. After 2 minutes add in the chopped garlic and cook for 1 to 2 minutes or until lightly sauteed, then place the garlic in a mortar. Using the same pan with the same heat, add in 1 egg and cook until well done (about 90 sec per side) & add to the mortar with the garlic. Fry the baguette pieces in the same pan until lightly fried and add to the mortar. Add 2 tbsp of parsley and a pinch of sea salt to the mortar & using a pestle, pound down into a paste.
7. After simmering the stew for 25 minutes, remove the lid, add the thickener and mix together. Cook for another 2 minutes with the lid off then remove from the heat
8. Transfer stew to bowls and sprinkle with fresh parsley.

Similar Foods

• Spiced Quinoa Chickpea Stew
• Mediterranean Spinach Chickpea Stew
• Moroccan Pumpkin and Chickpea Stew
• Harissa Chickpea Stew with Naan
• Herb and Chickpea Stew with Rice
• Mung Bean Stew