Garbanzo Bean and Vegetable Stew

MAKES: 4 SERVINGS
MAKES: 4 SERVINGS + RESERVES
PREP: 25 MINS
SLOW COOK: 9 HRS TO 10 HRS (LOW) OR 4 1/2 TO 5 HOURS (HIGH)

 

 

 

 


Ingredients

3 15 ounce cans garbanzo beans (chickpeas), rinsed and drained

1 pound red-skin potatoes, cut into 3/4-inch pieces

1 14 1/2 ounce can diced tomatoes

3/4 cup chopped red sweet pepper (1 medium)

1/2 cup chopped onion (1 medium)

3 cloves garlic, minced

2 teaspoons cumin seed, toasted

1/2 teaspoon paprika

1/4 teaspoon cayenne pepper

2 14 ounce cans vegetable broth


Directions
  1. In a 5- or 6-quart slow cooker, stir together garbanzo beans, potatoes, undrained tomatoes, sweet pepper, onion, garlic, 1 teaspoon of the cumin seed, paprika, and cayenne pepper. Pour broth over bean mixture in cooker.
  2. Cover and cook on low-heat setting for 9 to 10 hours or on high-heat setting for 4 1/2 to 5 hours. Reserve 4 cups of the stew; store* as directed below. Use with Falafel-Style Patties with Tahini Sauce (see recipe below). Sprinkle servings of remaining stew with remaining cumin seed. Makes 4 servings + reserves.
From the Test Kitchen

Place stew in an airtight container. Seal and chill for up to 3 days.

FALAFEL-STYLE PATTIES WITH TAHINI SAUCE:

Drain liquid from reserved stew; discard liquid. In a medium bowl, mash stew with a potato masher. Stir in 1/2 cup soft bread crumbs. Shape bean mixture into eight patties, 1/2 to 3/4 inch thick. In a large nonstick skillet, cook patties, four at a time, in hot oil over medium-high heat for 2 minutes per side or until golden brown. Drain patties on paper towels. Meanwhile, in a small bowl, combine 1/3 cup plain low-fat yogurt; 1 tablespoon tahini; and 2 teaspoons lemon juice. Stir in 1/4 cup chopped seeded cucumber and season to taste with salt and ground black pepper. Serve patties with tahini sauce, 2 pita bread rounds, halved crosswise; 1/2 cup chopped tomato; and 1 cup shredded arugula leaves or shredded lettuce. Makes 4 servings.

Nutrition Facts per serving of Falafel-Style Patties with Tahini Sauce: 364 cal., 11 g total fat (2 g sat. fat), 1 mg chol., 1126 mg sodium, 54 g carb., 7 g dietary fiber, 12 g protein.


Nutrition Facts (Garbanzo Bean and Vegetable Stew)

Per serving: 245 kcal , 3 g fat (0 g sat. fat , 0 g polyunsaturated fat , 0 g monounsaturated fat ), 0 mg chol. , 1251 mg sodium , 46 g carb. , 8 g fiber , 9 g sugar , 10 g pro.