Potaje de Garbanzos

Potaje de Garbanzos is a hearty and flavorful Spanish chickpea stew, perfect for a comforting vegan meal. This dish combines tender chickpeas with vegetables and spices, creating a nutritious and satisfying dish that celebrates traditional Spanish flavors.

Ingredients

• Chickpeas - 200g (soaked overnight)
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Tomato - 1 medium, chopped
• Vegetable broth - 500ml
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Spinach - 100g, fresh
• Fresh parsley - for garnish

Steps

1. Rinse the soaked chickpeas and set aside.
2. In a large pot, heat the olive oil over medium heat.
3. Add the chopped onion and garlic, sautéing until soft and translucent, about 5 minutes.
4. Stir in the diced carrot and red bell pepper, cooking for another 5 minutes until they begin to soften.
5. Add the chopped tomato, paprika, and cumin, stirring well to combine, and cook for another 5 minutes.
6. Pour in the vegetable broth and add the chickpeas. Bring to a boil.
7. Reduce the heat to low, cover, and let simmer for 20-25 minutes, or until the chickpeas are tender.
8. Season with salt and black pepper to taste, and stir in the fresh spinach until wilted.
9. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting digestive health.
• Packed with vitamins and minerals from the vegetables, supporting overall health.

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