This recipe from EatWell Exchange is a healthy version of a cultural favorite. Garbanzo beans, also known as chickpeas, pea bean, ceci and Indian gram. High in protein, this legume is a staple in Mediterranean, Middle Eastern and Indian cuisine.
Ingredients
- 2 tablespoons avocado or olive oil
- ½ cup shredded carrots
- 1 onion, chopped
- 1 clove garlic, minced
- 1 bell pepper, chopped
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 teaspoon powdered ginger
- 2 teaspoons ground allspice
- 3 sprigs fresh thyme
- Jalapeño or scotch bonnet pepper, chopped (optional)
- 2 cans low-sodium garbanzo beans, drained
- ½ tomato, chopped
- 1 tablespoon soy sauce
- 1 tablespoon ketchup
- ½ cup chicken or vegetable stock
- Cooked rice or quinoa
About this recipe
Serves 6 Chickpeas or garbanzo beans are high in fiber. They’re a good source of potassium, vitamin A and antioxidants.
Instructions
Add olive oil to large saucepan and heat. Saute carrots, onion, garlic and bell pepper until soft. Add onion powder, garlic powder, ginger, allspice, thyme and optional jalapeño or scotch bonnet pepper and stir. Add beans, tomatoes, soy sauce, ketchup and stock. Cover and let simmer for 15 minutes. Serve on a bed of rice or quinoa.
