Are you looking for a delicious, healthy, and surprisingly easy weeknight dinner? Look no further than this vibrant and flavorful garbanzo bean stew! Packed with protein, fiber, and tons of delicious vegetables, this recipe is perfect for a cozy night in or a satisfying lunch. It's a fantastic example of how homemade cooking can be both quick and incredibly rewarding. This easy recipe is a perfect addition to your collection of best recipes. Let's get started!
Ingredients:
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes (optional)
- 1 (28-ounce) can crushed tomatoes
- 4 cups vegetable broth
- 1 (15-ounce) can garbanzo beans, rinsed and drained
- 1 cup chopped spinach
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
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Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Stir in the garlic, oregano, thyme, and red pepper flakes (if using) and cook for another minute until fragrant. This simple step builds the foundation of the stew's flavor.
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Simmer the stew: Add the crushed tomatoes and vegetable broth to the pot. Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, allowing the flavors to meld beautifully. This slow cooking process intensifies the flavors and creates a rich, comforting stew.
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Add the garbanzo beans and spinach: Stir in the garbanzo beans and spinach. Continue to simmer for another 5-7 minutes, or until the spinach is wilted and the stew has thickened slightly. Adding the spinach at the end preserves its vibrant green color and delicate texture.
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Season and serve: Season the stew with salt and pepper to taste. Taste and adjust seasonings as needed. Garnish with fresh parsley before serving. This simple garnish adds a pop of freshness and color to your delicious dish.
Tips for the Best Garbanzo Bean Stew:
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Use fresh herbs: If you have fresh oregano and thyme on hand, use about 1 tablespoon of each, chopped. Fresh herbs always deliver a more intense flavor.
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Spice it up: For a spicier stew, add more red pepper flakes or a pinch of cayenne pepper.
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Add other vegetables: Feel free to add other vegetables like diced potatoes, bell peppers, or zucchini.
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Make it creamy: Stir in a dollop of plain Greek yogurt or a splash of heavy cream before serving for a creamier texture.
Variations:
- Lemon-Herb Garbanzo Bean Stew: Add the zest and juice of one lemon at the end of cooking. This adds a bright citrusy note.
- Spicy Sausage Garbanzo Bean Stew: Brown 1 pound of Italian sausage before adding the onions and continue with the recipe. This adds a delicious savory element.
- Chicken Garbanzo Bean Stew: Add cooked chicken breast during the last 10 minutes of simmering. This will transform the stew into a hearty protein-packed meal.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 10-12 grams
- Fiber: 8-10 grams
This garbanzo bean stew is a fantastic example of healthy meals that are both delicious and easy to prepare. Enjoy this quick dinner idea, perfect for busy weeknights, and savor the satisfying flavors of this homemade dish. It's sure to become one of your go-to best recipes!