Garbanzo beans are well-known for being the basis of hummus. But the large pea-shaped bean also works well in stews — and with cooler weather ahead, it's a good time for something warm and hearty.
Chicken and Garbanzo Bean Stew
2 teaspoons olive oil
1 onion, chopped
1 red bell pepper, chopped
2 carrots, sliced
1/2 pound new potatoes, scrubbed, but not peeled, cubed
1 pound boneless, skinless chicken breasts, trimmed of fat, cut into 1-inch cubes
3 cloves garlic, minced
1 tablespoon smoked paprika
1 tablespoon chile powder
1 teaspoon ground cumin
1/8 to 1/4 teaspoon red pepper flakes, optional
Salt and ground black pepper, to taste
1 (14.5 ounce) can diced tomatoes
1 cup chicken broth or stock
1 (16-ounce) can garbanzo beans, rinsed and drained
2 to 3 tablespoons minced fresh oregano
Heat oven to 350 degrees.
Heat olive oil in a Dutch oven over medium high heat. Add onion and cook, stirring frequently, until onion is tender, about 5 minutes. Stir in bell pepper, carrots and potatoes. Cook, stirring frequently, 5 minutes. Add chicken cubes. Cook, stirring frequently, until chicken is lightly browned. Add garlic and seasonings and cook, stirring frequently, 30 seconds. Stir in tomatoes and broth. Heat until liquids begin to boil.
Cover, transfer to oven and bake 30 minutes. Stir in garbanzo beans. Sprinkle with oregano. Bake uncovered 10 minutes more.
Makes 6 servings.
Nutrition information: Each serving (prepared with no-salt added tomatoes and reduced-sodium broth and beans) contains approximately 307 calories, 29 g protein, 6 g fat, 39 g carbohydrate, 44 mg cholesterol, 94 mg sodium and 6 g fiber.
Carbohydrate choices: 3.
Food on 10/10/2018