Artichoke and Garbanzo Stew

May 22, 2023May 22, 20230 0
A hearty and flavorful Artichoke and Garbanzo Stew recipe
in Stew

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 -2 tablespoon olive oil
1 onion , peeled and chopped
1 teaspoon salt
4 garlic cloves , peeled and minced
1/4 - 1/2 teaspoon red chili pepper flakes
2 carrots , peeled and chopped
1 roma tomatoes , seeded and chopped or ( 14 1/2 ounce ) can diced tomatoes , drained
2 cans artichoke hearts , drained , rinsed , and quartered
1 can garbanzo beans , drained and rinsed
2 cans reduced-sodium chicken broth or ( 15 ounce ) cans vegetable broth
1 tablespoon fresh sage , chopped
1 teaspoon fresh lemon juice
salt , to taste
black pepper , to taste

Nutrision Information

Servings Per Recipe
4-6
Calories
330
Sugar
5g
Fat
11g
Artichoke and Garbanzo Stew is a hearty and flavorful recipe that combines tasty vegetables with protein-packed garbanzo beans in a thick and warming stew. This recipe is perfect for those seeking a healthy and fiber-rich meal that is both vegan and gluten-free. The recipe can be adjusted to include more spices or vegetables, depending on the desired flavor and nutrient profile. This dish is highly customizable and can be served with bread, rice, salad, or other sides to complete the meal experience.

Instructions

1.In a large pot, heat olive oil over medium-high heat.
2.Add chopped onion and salt, cook for about 5 minutes until the onion is translucent.
3.Add minced garlic, red chili pepper flakes, and cook for another minute.
4.Add chopped carrots, and cook for 5 minutes until the carrots are slightly softened.
5.Add chopped tomato, artichoke hearts, garbanzo beans, chicken broth, and chopped sage. Bring the mixture to a boil and then reduce heat to low.
6.Let the stew simmer for 20-30 minutes until the vegetables are fully cooked.
7.Remove from the heat and add fresh lemon juice, salt, and black pepper to taste.

PROS

This stew is packed with fiber, plant-based protein, and a variety of nutrients.

It is an easy and delicious way to include more vegetables in your diet.

CONS

The sodium content in the stew can be high due to the use of canned beans and broth.

It can be high in calories depending on the amount of olive oil used.

HEALTH & BENEFITS

Artichoke and Garbanzo Stew is a nutrient-dense meal that can provide a variety of health benefits.
Garbanzo beans are an excellent source of protein, fiber, and various minerals such as iron and zinc. Artichokes are rich in antioxidants, fiber, and contain compounds that can support liver health.
The carrots and tomatoes in the stew add vitamins, minerals, and beneficial plant compounds.

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