SPANISH GARBANZO STEW

Spanish Garbanzo Stew image

Yield 6 to 8 servings

Number Of Ingredients 13

1 1/2 tablespoons extra-virgin olive oil
1 large onion, chopped
3 to 4 cloves garlic, minced
1 large green bell pepper, cut into short, narrow strips
2 cups water
Two 16-ounce cans chickpeas, drained and rinsed
One 28-ounce can salt-free diced tomatoes, undrained
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon dried thyme
2 to 3 tablespoons chopped fresh parsley
Salt and freshly ground pepper to taste
Hot cooked rice, optional

Steps:

Heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and green pepper and continue to sauté until all are golden.
Add the water, chickpeas, tomatoes, cumin, oregano, and thyme. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 20 minutes.
Stir in the parsley and season sparingly with salt and generously with pepper. Adjust the consistency with more water as needed, but let the stew remain thick. Serve over a small amount of hot cooked rice, if desired.
Nutrition Information
Per serving:
Calories: 186
Total fat: 6g
Protein: 7g
Fiber: 9g
Carbohydrate: 29g
Cholesterol: 0mg
Sodium: 200mg