Hearty Garbanzo Bean and Quinoa Stew Recipe
Hey there, foodies! Today, I'm excited to share a brand-new recipe I created when I was craving something warm and hearty, with the delicious combination of tomatoes and chickpeas. I've also added some Nutritional Yeast, which I absolutely love for its nutritional benefits. This Garbanzo Bean and Quinoa Stew is packed with plant-based goodness and a burst of flavors, making it a perfect addition to your meal rotation. Let's dive right in!
Garbanzo Bean and Quinoa Stew Recipe:
Ingredients:
2 cans (15.5 oz each) organic garbanzo beans (chickpeas), drained and rinsed
1 can (14 oz) organic diced petite tomatoes
3 cups vegan veggie broth
1 cup water
1 1/2 cups chopped broccoli florets
1 1/2 cups chopped kale
1 1/2 cups quinoa
1 tablespoon olive oil (optional)
2 tablespoons vegan butter (Miyoko's European Creamy vegan butter, optional)
Sea salt and pepper to taste
Your favorite dry and fresh herbs and spices (e.g., Old Bay Seasoning, minced garlic, all-purpose herbs, garlic salt, onion powder, dried parsley)
Don't forget the Nutritional Yeast (optional, but worth it!)
Instructions:
Heat a large soup pot over medium heat. If using olive oil, add it to the pot.
Add minced garlic and sauté for about a minute until fragrant.
Add the chopped broccoli and kale to the pot. Cook for 2-3 minutes until they begin to wilt.
Stir in the quinoa and toast it for another minute.
Pour in the vegan veggie broth and water. Bring the mixture to a boil, then reduce the heat to a simmer.
Add the diced tomatoes, garbanzo beans, and your choice of herbs and spices. Old Bay Seasoning, garlic salt, onion powder, and dried parsley are great choices for added flavor. Adjust the seasoning to your taste.
Cover the pot and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the stew has thickened.
If using vegan butter, stir it into the stew for added richness and flavor.
Season with salt and pepper to taste.
Serve hot and garnish with fresh herbs if desired.
Nutrition Facts (per serving): This recipe makes about 6 servings.
Calories: 400
Total Fat: 9g
Saturated Fat: 2g (if using vegan butter)
Cholesterol: 0mg
Sodium: 500mg
Total Carbohydrates: 67g
Dietary Fiber: 12g
Sugars: 4g
Protein: 14g
Storage Recommendations:
Store any leftover stew in an airtight container in the refrigerator for up to 3-4 days. You can also freeze portions for longer storage. Reheat on the stovetop or in the microwave.
Healthy Benefits of the Ingredients:
Garbanzo Beans (Chickpeas): High in protein, fiber, and essential vitamins and minerals, including folate and iron. They promote satiety and support heart health.
Kale: Packed with vitamins A, C, and K, as well as calcium and antioxidants. Kale is a nutrient-dense leafy green that supports overall health.
Broccoli: Rich in vitamins C and K, fiber, and various antioxidants. It's known for its potential anti-cancer properties and contribution to digestive health.
Quinoa: A complete protein source, quinoa is high in fiber, magnesium, and manganese. It's a great grain for maintaining energy levels.
Tomatoes: A source of vitamins A and C, as well as lycopene, an antioxidant that may reduce the risk of certain diseases.
Vegan Veggie Broth: Low in calories and provides essential nutrients while adding flavor to the stew. Ideal for a plant-based diet.
Herbs and Spices: Many herbs and spices offer health benefits, such as improved digestion, reduced inflammation, and enhanced flavor without excessive salt or fat.
I hope you enjoy making and savoring this Garbanzo Bean and Quinoa Stew as much as my family did. It's a nourishing, flavorful, and wholesome meal that's perfect for cooler days or when you're craving something comforting. Feel free to customize it with your favorite herbs and spices. Happy cooking!
Disclaimer: The nutritional information provided here is an estimate and should be considered a general guideline. The actual nutritional content of the dish may vary depending on specific ingredients and portion sizes used. Please consult with a registered dietitian or use a nutritional calculator for precise dietary information if you have specific dietary needs or restrictions. Additionally, individual allergen considerations should be taken into account, especially when using optional ingredients. Enjoy this recipe responsibly and make any necessary adjustments to suit your personal dietary requirements.
