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garbanzo beans recipe
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian, Vegan, Gluten-Free
Description
A hearty, flavorful chickpea stew elevated by a creamy, non-dairy roasted red pepper cashew sauce. This recipe transforms humble chickpeas into a gourmet-style weeknight meal.
Ingredients
- 400 g (15 oz) canned garbanzo beans, rinsed and drained
- 30 ml (2 tablespoons) olive oil
- 1 medium yellow onion, finely diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cayenne pepper (optional)
- 400 g (15 oz) canned diced tomatoes, undrained
- 250 ml (1 cup) vegetable broth
- 1 teaspoon fine sea salt
- 1/2 teaspoon freshly ground black pepper
- 120 g (4 oz) roasted red peppers, drained
- 60 g (1/2 cup) raw cashews, soaked in hot water for 30 minutes
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon smoked paprika (for cream)
- 60 ml (1/4 cup) water, plus more as needed
- 1/4 cup fresh parsley, chopped
Instructions
- Sauté Onion Base: Heat olive oil in a pot over medium heat. Add diced onion and cook for 5-7 minutes until softened and translucent.
- Toast Spices: Add minced garlic, cumin, smoked paprika, turmeric, and cayenne pepper (if using). Stir constantly for 1 minute until fragrant.
- Simmer Stew: Add garbanzo beans, undrained diced tomatoes, vegetable broth, salt, and black pepper. Bring to a simmer, then reduce heat, cover, and cook for 15-20 minutes.
- Make Cashew Cream: While the stew simmers, blend the drained roasted red peppers, soaked cashews, lemon juice, smoked paprika, and 1/4 cup water until completely smooth, adding more water for desired consistency.
- Swirl Cream into Stew: Stir half of the prepared cashew cream into the pot. Continue simmering, uncovered, for 5 minutes for the sauce to thicken slightly.
- Serve and Garnish: Ladle the stew into bowls, top with remaining cashew cream, and garnish with fresh chopped parsley.
Notes
This recipe is excellent for meal prep; store in the refrigerator for 3-4 days (add water when reheating). For freezing, separate the stew base from the cashew cream for optimal texture. For a shortcut, use canned coconut milk instead of blending cashews, or add vegetables like zucchini or spinach for variety. Soaking cashews is recommended for a smooth sauce.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: General
Nutrition
- Serving Size: 1 serving
- Calories: 240 kcal
- Sugar: 6 g
- Sodium: 500 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 4 g
- Protein: 9 g
- Cholesterol: 0 mg
Keywords: chickpea stew, garbanzo beans, vegan, vegetarian, gluten-free, healthy, weeknight meal, easy dinner, cashew cream, roasted red pepper
