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Sumac Garbanzo and Sweet Potato Stew

Sumac Garbanzo and Sweet Potato Stew

November 1, 2017
BY:

 

Garbanzo stew is one of the most nutritious meals that can be made fairly quickly. It’s time consuming to cook beans so I prefer the organic canned beans. Packed with vitamins and minerals, garbanzo beans are considered one of the top sources of fuel for vegetarians and non-vegetarians alike. It is full of fiber and help strengthen your digestive system as well as your heart.

There are many recipes on garbanzo beans these days. Rightly so, for they are delicious in just about everything. Salads, soup, vegetarian burgers, stews, and even sauces like tahini.

This garbanzo stew is very Mediterranean with a tomato base and a touch of paprika. For a little extra spice though, I add the popular Arabic spice, Sumac, to give it a bit more of a sour taste. It is a dried fruit that is very high in vitamin C, potassium and calcium. The spice tastes like lemon and mixes well with paprika and tomato sauce. Not only do the benefits of the spices and the beans of this dish are endless, but the flavors in the stew are unforgettable. Yes, by adding additional protein like chicken, lamb or beef add even more richness but it really is not necessary especially for lunch when you need a light delicious meal. This nutritious lunch is great on a budget. The total lunch will cost around $2.00 per person.

Preparation: 25 minutes Prep Time: 10 minutes Cooking Time: 15 minutes Serves: 3-4 people

 In a sauce pan, add olive oil and heat. Add some diced yellow onions and garlic and let it fry to infuse a bit into the oil for a few minutes. Add a full can of organic garbanzo beans, diced sweet potatoes, and a can of organic tomato sauce.   Allow it to simmer while adding some dry sage, salt, paprika, cinnamon, and sumac. Finally add in kale for some greens. Serve garbanzo stew with white rice or brown rice.

Ingredients:

 -1 can of organic garbanzo beans

-1 can of organic tomato sauce

-1 large sweet potato diced

– 2 leaves of kale finely sliced

-3 cloves of garlic diced

-1/4 of a yellow onion diced

-1/2 teaspoon of dry sage finely diced

-1/2 teaspoon of cinnamon

-1/2 teaspoon of paprika

-1/2 teaspoon of sumac (optional)

-3/4 teaspoon of sea salt


Sumac Garbanzo and Sweet Potato Stew
 
Prep time
Cook time
Total time
 
Garbanzo stew is one of the most nutritious meals that can be made fairly quickly. This recipe uses a delicious spice called Sumac and flavors the stew with a slightly sour finish.
Author:
Recipe type: Dinner
Cuisine: Mediterranean
Serves: 4
Ingredients
  • 1 can of organic garbanzo beans
  • 1 can of organic tomato sauce
  • 1 large sweet potato diced
  • 2 leaves of kale finely sliced
  • 3 cloves of garlic diced
  • ¼ of a yellow onion diced
  • ½ teaspoon of dry sage finely diced
  • ½ teaspoon of cinnamon
  • ½ teaspoon of paprika
  • ½ teaspoon of sumac (optional)
  • ¾ teaspoon of sea salt
Instructions
  1. In a sauce pan, add olive oil and heat.
  2. Add some diced yellow onions and garlic and let it fry to infuse a bit into the oil for a few minutes.
  3. Add a full can of organic garbanzo beans, diced sweet potatoes, and a can of organic tomato sauce.
  4. Allow it to simmer while adding some dry sage, salt, paprika, cinnamon, and sumac.
  5. Finally add in kale for some greens. Serve garbanzo stew with white rice or brown rice.

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