Guiso de Garbanzos

Guiso de Garbanzos is a hearty Spanish chickpea stew that combines rich flavors from vegetables and spices, making it a comforting and nutritious meal. This gluten-free dish is perfect for a cozy dinner, offering a delightful blend of textures and tastes.

Ingredients

• Chickpeas (cooked) - 400 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Bell pepper (red or green) - 1 medium, diced
• Carrot - 1 medium, diced
• Tomato (fresh or canned) - 200 grams, chopped
• Vegetable broth - 500 ml
• Smoked paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Bay leaf - 1
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and minced garlic, sautéing until the onion becomes translucent.
3. Stir in the diced bell pepper and carrot, cooking for another 5 minutes until softened.
4. Add the chopped tomato and cook for an additional 3 minutes, allowing the tomatoes to release their juices.
5. Stir in the cooked chickpeas, smoked paprika, cumin, bay leaf, salt, and black pepper.
6. Pour in the vegetable broth, bringing the mixture to a gentle simmer.
7. Cover and let it cook for 20 minutes, stirring occasionally.
8. Remove the bay leaf and adjust seasoning if necessary.
9. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas.
• High in dietary fiber, promoting digestive health.

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