Garbanzo Stew With Peanut Rice (Cooking Light)

May 23, 2023May 23, 20230 0
A delicious and healthy recipe for Garbanzo Stew with Peanut Rice
in Main

Prep

15 min

Cook

50 min

Ready In

1 hr 5 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon olive oil
1 cup onion , finely chopped
4 cups tomatoes , chopped and seeded ( about 1 1/2 lbs )
1 teaspoon sugar
1 teaspoon curry powder
1/2 teaspoon salt
1/4 teaspoon ground turmeric
1/8 teaspoon ground red pepper
2 cans garbanzo beans , drained
1/2 teaspoon garam masala
1/4 cup fresh cilantro , chopped
2 1/4 cups water
1 cup basmati rice , uncooked
1/2 teaspoon salt
1/4 teaspoon ground turmeric
1/2 cup dry roasted peanuts
1/2 cup tiny peas , thawed

Nutrision Information

Servings Per Recipe
6
Calories
385
Sugar
8g
Fat
11g
This Garbanzo Stew with Peanut Rice recipe from Cooking Light is a delicious and healthy vegetarian main dish that's perfect for a cozy weeknight dinner. Loaded with protein-packed garbanzo beans, juicy tomatoes, fragrant curry powder, and spicy red pepper, this stew is bursting with flavor and nutrition. The peanut rice makes a great accompaniment, adding a nutty crunch and satisfying texture to the dish. Whether you're a vegetarian, vegan, or simply looking for a flavorful and filling meal that won't pack on the pounds, this recipe is a must-try.

Instructions

1.Heat the olive oil in a large saucepan over medium-high heat.
2.Add the onion and sauté until tender and translucent, about 5 minutes.
3.Add the chopped tomatoes, sugar, curry powder, salt, turmeric, and red pepper to the pan. Stir well to combine.
4.Add the garbanzo beans and garam masala to the pan, along with 1/4 cup of chopped cilantro and 1 1/4 cups of water. Bring the mixture to a simmer, then reduce the heat to low, cover, and let cook for 30 minutes.
5.While the stew is cooking, prepare the rice. In a medium saucepan, bring 2 cups of water to a boil. Stir in the uncooked basmati rice, 1/2 teaspoon of salt, and 1/4 teaspoon of turmeric. Reduce the heat to low, cover, and let the rice cook for 18-20 minutes, until tender and fluffy.
6.Once the rice is cooked, remove it from the heat and stir in the dry roasted peanuts and tiny peas.
7.To serve, spoon the garbanzo stew over a bed of peanut rice, and garnish with additional chopped cilantro if desired. Enjoy!

PROS

This recipe is packed with protein and healthy, flavorful ingredients like garbanzo beans, tomatoes, and curry powder.
The peanut rice adds a delicious nutty flavor and satisfying crunch.

This dish is high in fiber and low in fat, and is a great option for anyone following a vegetarian or vegan diet.

CONS

The stew can take some time to cook, so it may not be the best option for a quick weeknight meal.

If you’re not a fan of spicy foods, you may want to reduce or omit the red pepper in this recipe, as it adds a good amount of heat.

HEALTH & BENEFITS

Garbanzo beans are a fantastic source of plant-based protein and fiber, and have been shown to help support heart health, regulate digestion, and reduce inflammation in the body.
Tomatoes are loaded with antioxidants like lycopene, which has been linked to a lower risk of heart disease and certain types of cancer.
Peanuts are a great source of healthy monounsaturated fats, which can help reduce cholesterol levels and lower your risk of heart disease.

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