Cocido de Garbanzos

Cocido de Garbanzos is a hearty Spanish chickpea stew that combines tender legumes with vegetables and spices for a comforting and nutritious meal. This dish is not only rich in flavor but also packed with protein and fiber, making it a wholesome option for lunch.

Ingredients

• Chickpeas - 200 grams, soaked overnight
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1 medium, diced
• Tomato - 1 medium, diced
• Vegetable broth - 500 ml
• Bay leaf - 1
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Parsley - for garnish

Steps

1. In a pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.
2. Add the minced garlic, diced carrot, celery, and red bell pepper to the pot. Cook for another 5 minutes, stirring occasionally.
3. Stir in the diced tomato, cumin, paprika, salt, and black pepper. Cook for an additional 3 minutes until the tomatoes soften.
4. Add the soaked chickpeas, vegetable broth, and bay leaf to the pot. Bring the mixture to a boil, then reduce the heat to a simmer.
5. Cover and let it simmer for about 30 minutes, or until the chickpeas are tender. Stir occasionally and check the consistency, adding more broth if needed.
6. Once cooked, remove the bay leaf and adjust the seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 380
• Protein: 18 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting digestive health.
• Rich in vitamins and minerals from the vegetables, supporting overall well-being.

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