African Sweet Potato, Garbanzo Bean and Spinach Stew
1 tablespoon canola oil
1 onion, chopped
1 teaspoon ginger, minced
3 cloves garlic, minced
3 small sweet potatoes, diced into 1 inch squares
1 teaspoon ground cumin
1 teaspoon ground curry powder
1 teaspoon honey
1 tablespoon Dijon mustard
1 28 ounce can low sodium crushed tomatoes
1 14 ounce can low sodium garbanzo beans
3 cups low sodium chicken broth
1 pound fresh spinach, washed and cut in strips
salt and pepper to taste
Heat canola oil in large soup pot. Saute onion, ginger and garlic until fragrant and soft. Add sweet potatoes, cumin, curry, honey, Dijon mustard, tomatoes, garbanzo beans and stock. Simmer until potatoes are tender, about 20 minutes. Add spinach during last 3 minutes of cooking. Season with salt and pepper. Serves 4.
Black Bean and Garbanzo Egg Rolls
2 tablespoons sesame seeds
2 tablespoons sesame oil
3 green onions and tops, sliced
2 tablespoons grated ginger root or 1/2 teaspoon powdered ginger
1 tablespoon minced garlic
2 cups shredded cabbage
2 cups shredded carrots
1 cup thinly sliced fresh spinach leaves
1/2 pound bean sprouts
salt and pepper
1 15 ounce can garbanzo beans, drained and rinsed
1 15 ounce can black beans, drained and rinsed
1 egg, beaten
3 tablespoons soy sauce
1 1 pound package egg roll wrappers
water
peanut oil
Dipping Sauce, recipe follows
In a wok or large skillet, saute sesame seed in oil until browned. Add green onions, ginger root and garlic; saute 1 to 2 minutes. Stir in cabbage, carrots, spinach and bean sprouts; cook, covered, until vegetables are wilted, 5 to 8 minutes, stirring occasionally. Season to taste with salt and pepper. Remove from heat and cool slightly; stir in beans, beaten egg and soy sauce. Place about 1/4 cup bean mixture near 1 corner of egg roll wrapper; brush edges with water. Fold corner over filling and roll up to center; fold 2 side corners in and continue rolling to complete roll. Repeat with remaining wrappers. Heat about 1 inch oil in saucepan to 375F. Fry egg rolls until golden, 3 to 5 minutes. Drain on paper towel; serve with dipping sauce. Makes 20 appetizer egg rolls.
Dipping Sauce
3/4 cup plum sauce or catsup
1/3 cup soy sauce
1 green onion and top, thinly sliced
1 tablespoon grated ginger root
1 to 1 1/2 tablespoons honey or sugar
3 tablespoons pineapple juice
3 tablespoons rice wine vinegar or lemon juice
Mix all ingredients. Refrigerate until serving time. Makes about 1 1/2 cups.
Chili Bean Snack Mix
2 15 ounce cans garbanzo beans or 3 cups cooked dry packaged garbanzo beans, rinsed, drained
butter flavor cooking spray
4 cups toasted wheat, corn or rice squares cereal
2 cups pretzel goldfish or pretzel sticks
1 8 ounce package chopped mixed dried fruit
1 6 ounce package dried pineapple chunks
1/2 cup roasted pumpkin seeds
2 tablespoons reduced sodium Worcestershire sauce
4 teaspoons chili powder
1 tablespoon onion powder
1 tablespoon paprika
salt
Dry garbanzo beans well on paper toweling. Place beans in large skillet and spray generously with cooking spry.; cook over medium heat, stirring frequently, until they begin to brown, 8 to 10 minutes. Transfer beans to jelly roll pan and bake at 350F until browned and beginning to crisp on the outside, 20 to 25 minutes. Transfer beans to large bowl; add cereal, pretzel sticks, dried fruit, pineapple chunks and pumpkin seeds. Combine Worcestershire sauce, chili powder, garlic and onion powder and paprika; add to snack mixture and toss to coat well. Spray mixture generously with cooking spray and toss. Transfer mixture to roasting pan. Back snack mix at 350F for 15 minutes, stirring every 5 minutes. Cool; store in air tight container at room temperature. Makes 16 servings.
Cuban Pork and Garbanzo Bean Soup
1 pound pork tenderloin
vegetable cooking spray
1 teaspoon olive oil
3/4 cup diced onion
1/2 cup burgundy or other dry red wine
1 cup diced red bell pepper
1/3 cup sliced celery
2 tablespoons minced fresh jalapeno pepper
1/4 teaspoon salt
2 10 1/2 ounce cans low sodium chicken broth
1 15 ounce can garbanzo beans, drained
6 garlic cloves; minced
Trim fat from pork and cut pork into 1/2 inch cubes. Coat a Dutch oven with cooking spray; add oil and place over medium high heat until hot. Add pork; cook 3 minutes or until browned. Add onion and wine; cook 3 minutes. Add bell pepper and remaining ingredients; bring to a boil. Cover, reduce heat and simmer 30 minutes, stirring occasionally. Spoon soup into airtight containers; store in freezer up to 2 months. To serve, thaw in refrigerator. Place in a saucepan; cover and cook over medium heat 10 minutes or until thoroughly heated. Makes 1 1/2 quarts.
Garbanzo Bean Burgers
2 cups cooked garbanzo beans, mashed
1 stalk celery, finely chopped
1 carrot, finely chopped
1/4 small onion, minced
1/4 cup whole wheat flour
salt and pepper to taste
2 teaspoons oil
Mix the ingredients, except oil in a bowl. Form 6 flat patties. Fry in oiled pan over medium high heat until burgers are golden brown on each side. Makes 6 burgers.
Garbanzo Bean Curry
1 can garbanzo beans, boiled
2 tablespoons ghee
1 large potato, boiled and mashed
1 cup curry sauce, recipe follows
Mash half of the garbanzos with masher or flat side of spoon. In a large saucepan, on medium heat, heat ghee until melted. Add mashed potatoes and garbanzos. Add curry sauce Mix well. Add 3/4 cup of water. Simmer for 1 to 2 minutes. Garnish with fresh coriander leaves, tomato and onion slices. Serve hot.
Curry Sauce
1 inch root ginger, grated
2 garlic cloves, crushed
1 large onion
2 green chillies, finely chopped
1 tablespoon curry leaves
1 tablespoon curry powder
1 14 ounce can tomatoes
1 tablespoon fresh coriander, chopped
1 teaspoon garam masala
Heat the oil and add your garlic, chillies, ginger and curry leaves. Stir fry for a few minutes. Chop the onions in a food processor and add to the oil. Cook for 5 minutes until lightly browned, making sure it doesn't stick or burn. Stir in the curry powder and whiz the tomatoes in your food processor. Add the tomatoes and cook for another 5 minutes. Simmer covered for another 10 minutes and finish off by stirring in the chopped coriander and garam masala.
Garbanzo Bean Salad
1 15 1/2 ounce can garbanzo beans, rinsed and drained
1/2 cup minced red onion
1 cup minced green, red or yellow peppers
1/4 cup fresh parsley leaves
Dressing:
2 tablespoons olive oil
2 teaspoons red wine vinegar
1/4 teaspoon dried oregano flakes
salt and pepper to taste
optional garnishes:
tomato wedges
cucumber slices
lemon wedges
Add first four ingredients in a medium bowl. Mix dressing ingredients in a small bowl, stir with whisk and pour over beans, onion, pepper and parsley mixture. Let chill in refrigerator for several hours. To serve, place scoops of salad on lettuce leaf lined plates and garnish as desired. Serves 3 or 4.
Garbanzo Cassoulet
Beans:
1 1/2 cups dry garbanzo beans
7 cups water
1 small onion, peeled, left whole
4 whole cloves
2 cloves garlic
1 inch slice fresh ginger
1 cup carrots, cubed
Sauce:-
2 tablespoons oil
1 cup chopped onion
1 tablespoon garlic, minced
6 medium tomatoes
2 cups tomato sauce
1 1/2 cups water
1 teaspoon dry basil
1 teaspoon thyme
salt and pepper to taste
Topping:
2 tablespoons oil
1/2 cup parsley
2 cups bread crumbs
Beans: Soak beans in water overnight. Drain, then add water to cooking pot so beans are covered with 1 to 2 inches of water. Stick cloves into peeled onion. Add to pot along with garlic and ginger. Bring to boil; reduce heat, cover and simmer for 45 minutes. Add carrots; simmer, covered, for 20 more minutes until beans and carrots are tender. Drain, reserving cooking liquid. Discard onions, garlic and ginger. Set aside. Sauce: Heat oil in skillet. Fry onion and garlic till onion is translucent. Stir in tomatoes. Add tomato sauce, reserved bean cooking liquid or water, basil and thyme. Bring to boil; simmer, covered, for 45 minutes. Add salt and pepper to taste. Set sauce aside. Topping: Heat oil. Fry parsley and 1 cup bread crumbs for about 1 minute. Stir often. Mix with remaining 1 cup bread crumbs in a bowl. Set aside. Assembly: Preheat oven to 350F. Combine bean mixture and sauce in a deep casserole or baking dish. Sprinkle 1/3 of topping mixture on top. Bake for 15 minutes, then push topping layer down with back of spoon and sprinkle another 1/3 of topping on. Bake another 15 minutes, repeat procedure and add remaining topping. Bake 10 minutes, then place under broiler for 5 minutes or until lightly browned on top.
Garbanzo Fireballs
1 tablespoon olive oil
2 cups cooked garbanzo beans
1/2 cup chopped onions
1 tablespoon minced garlic
1/2 teaspoon salt plus 1 teaspoon
3 teaspoons chili powder
1 tablespoon Cajun blend
2 teaspoons lemon concentrate
1/2 cup beef consomme
1 teaspoon hot sauce
Soak beans overnight by putting in a pan and covering with 2 inches of fresh water. The next morning drain, put in 10 cups of fresh water, 1 teaspoon salt and cook beans approximately 3 hours until done. Preheat saucepan or wok and add olive oil, garlic and onions. Cook over low heat until clear. Add garbanzo beans, 1/2 teaspoon salt, pepper, chili powder, lemon juice, hot sauce and consomme. Add spices slow and cook over low heat to thicken the juice with the chili powder. You want the beans and juice to steep. Good as a side dish for meat to give it a little zing. It�s so good on rice or with just a cold beer.
Garbanzo and Kidney Bean Salad
2 15 1/2 ounce cans garbanzo beans
1 15 1/4 ounce can kidney beans
1/2 cup finely chopped red onion
1/4 cup finely minced Italian parsley
1/2 cup extra virgin olive oil
1/4 cup red wine vinegar
4 to 5 cloves fresh garlic
scant 1/4 teaspoon salt
scant 1/4 teaspoon black pepper, fresh ground is best
Drain the liquid from the three cans of beans and pour the beans into a mixing bowl. Finely chop the onions and add them to the beans. Using a sharp knife or a food processor, finely mince the Italian parsley and set aside. Italian parsley has a bigger, flatter leaf and is slightly more flavorful than regular parsley, but you can use either. In a large measuring cup, combine the olive oil and vinegar and set aside. Finely mince the garlic and add to the oil and vinegar. Add parsley, salt and pepper to the oil and vinegar mixture. Stir well and taste. Adjust the salt, pepper, vinegar or garlic to taste. Stir again and add to the beans. Gently mix the beans so the oil and vinegar mixture coats all of the beans. If you mix the beans too vigorously, a clear skin will separate from the garbanzos. It's no big deal and it won't affect the flavor. The salad is best if put in a refrigerator for at least one hour so the flavors have a chance to blend together. It can also be made the day before and left in the refrigerator overnight. 4 or 5 servings.
Garbanzo and Rice Salad
2 cups drained garbanzos
2 cups diced green peppers
1/2 cup red onion, diced
1/2 teaspoon dill weed
2 cups cooked brown rice
2 medium tomatoes, coarsely diced
4 tablespoons wine vinegar
salt and pepper, optional
Combine all ingredients. Toss well and refrigerate overnight. Toss several times during refrigeration period and just before serving. Serves 4.
Garbanzo Stir Fry
2 tablespoons olive oil
1 tablespoon oregano
1 tablespoon chopped fresh basil
1 clove garlic, crushed
ground black pepper to taste
1 15 ounce can garbanzo beans, drained and rinsed
1 large zucchini, halved and sliced
1/2 cup sliced mushrooms
1 tablespoon chopped fresh cilantro
1 tomato, chopped
Heat oil in a large skillet over medium heat. Stir in oregano, basil, garlic and pepper. Add the garbanzo beans and zucchini, stirring well to coat with oil and herbs. Cook, covered, for 10 minutes, stirring occasionally. Stir in mushrooms and cilantro; cook 10 minutes, stirring occasionally. Place the chopped tomato on top of the mixture. Cover and continue cooking about 5 minutes.
Garlicky Garbanzo Bean Dip
3 cups garbanzo beans; cooked
1/2 cup tahini
1 teaspoon ground cumin
1/4 cup water
1/3 cup lemon juice
Garnishes:
lemon slices
paprika
salt
parsley; chopped
1 1/2 tablespoons garlic; chopped
2 tablespoons olive oil
Puree the beans with the water in a food processor or blender to the consistency of a smooth, mashed potato like paste. The beans can also be mashed with the water by hand. Add the tahini, lemon juice, garlic, salt and cumin. Continue mixing until light and fluffy. Put into a serving bowl and swirl in the olive oil. Sprinkle on paprika and garnish with lemon slices and chopped parsley. Serve at room temperature. Makes about 4 1/4 cups of dip. Suggested dippers: pita bread triangles, celery, carrots, fennel and cheddar cheese. 6 servings.
Hearty Garbanzo Bean and Swiss Chard Stew
2 cups garbanzo beans
5 cups cold water
salt to taste
1 bay leaf
2 tablespoons vegetable oil
1 cup yellow onion finely chopped
1 large clove garlic, finely minced
1 carrot, peeled and coarsely grated
1 teaspoon dried cumin
fresh ground black pepper to taste
1 bunch chard leaves, finely shredded
2 tablespoons fresh parsley, finely minced
1/4 cup Parmesan cheese, freshly grated
Prepare the garbanzo beans according to package directions along with the bay leaf. Transfer 2 cups of the cooked garbanzo beans and 1 cup of the cooking liquid to a food processor or blender and puree until smooth. Set aside. Heat the oil in a small skillet over medium heat. Add the onion and saute 3 minutes. Add the garlic, carrot, cumin, salt and pepper and saute 2 additional minutes. Stir the onion mixture, Swiss chard and parsley into the whole garbanzo beans. Add 1/2 to 1 cup of water if necessary for a soupy consistency. Cook covered over medium heat until the chard is tender, 10 to 15 minutes. Add the pureed garbanzo beans and continue to cook, stirring until lightly thickened and creamy, 3 to 4 minutes. Taste and adjust the seasonings. Serve hot in deep plates or earthenware bowls. Sprinkle with grated Parmesan.
Lemony Garbanzo Bean Cake
2 cups canned garbanzo beans, drained, rinsed and loose skins discarded
4 eggs
1 cup of sugar
1/2 teaspoon baking powder
grated zest of one lemon
juice of one lemon
confectioners sugar
1 cup semisweet chocolate chips, optional
Preheat oven to 350F. Place drained beans in the work bowl of a food processor and puree. Add the eggs, sugar, baking powder and lemon zest to the puree and pulse the processor a few times just to combine ingredients well. If using chocolate chips, add now. Butter a 9 inch cake pan. Cut a round of waxed paper to fit bottom of pan, set in place and butter top side. Pour in batter. Bake on center rack of oven for 45 minutes or until a knife inserted in the center comes out dry. Set in wire rack to cool for 15 minutes, then remove cake from pan and cool at room temperature. Before serving, squeeze lemon juice over the cake and sprinkle generously with confectioners sugar.
Red Pepper and Garbanzo Bean Salad
1 medium red bell pepper, diced
1 cup cooked garbanzo beans
1 1/2 cups chopped celery
1 small red onion, thinly sliced
1/2 medium cucumber; peel if waxed, thinly sliced
Vinaigrette Dressing:
1 tablespoon olive oil or vegetable oil
2 tablespoons lemon juice
3 tablespoons low sodium chicken broth
1 tablespoon dry mustard
pepper to taste
dash salt, optional
In a large bowl, stir together vegetables and beans. In medium bowl, whisk vinaigrette ingredients together. Cover and refrigerate for 30 minutes to 2 hours. Toss just before serving. 6 servings.
Sweet and Spicy Garbanzo Stew
1 cup garbanzo beans
7 cups water
1 onion, coarsely chopped
2 yams or sweet potatoes, chunked
1 carrot, sliced
1 celery stalk, sliced
1 leek, sliced
2 cups broccoli pieces
1 tablespoon lemon juice
1 tablespoon soy sauce
1 teaspoon ground coriander
1/2 teaspoon ground cumin
2 teaspoons pure prepared horseradish
1/8 teaspoon hot pepper sauce
dash cayenne pepper, optional
Place beans and water in a large pot. Soak overnight. Bring to a boil, cover, reduce heat and cook until tender, about 2 to 3 hours. Add onion, yams, carrot, celery and leek. Cook for 30 minutes. Add remaining ingredients. Cook an additional 30 minutes. Pour into individual bowls or over any whole grain. Also good as a topping for potatoes or whole wheat bread. This dish can easily be made in a slow cooker. Add all ingredients at once and cook on the high heat setting for 8 to 10 hours. Be sure to soak the beans overnight before you begin.
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