Moroccan Garbanzo Bean Stew


The warm and comforting flavors of cardamom, cinnamon and cumin will have you forgetting all about the cold temperatures outside! This recipe comes to us from Kristina of Former Chef and is featured in our free e-cookbook, We ♥ Comfort Food: Heart-Healthy Meatless Monday Recipes.

Serves 10

  • 2 Tbsp olive oil
  • 1 yellow onion, sliced
  • 5 cloves of garlic, minced
  • 1 tsp. cardamom, ground
  • 1/2 tsp cinnamon, ground
  • 1 tsp cumin, ground
  • 1/2 tsp paprika, ground
  • 1 tsp chili pepper, ground
  • 1 can (28 oz) diced tomatoes and their juice
  • 2 cans (15 oz each) garbanzo beans (a.k.a. chick peas)
  • 3 cups vegetable stock (or water)
  • 1 lb zucchini, cut into 1-2″ chunks
  • 4 oz dried apricots, diced
  • 1/4 cup green olives, pitted and chopped
  • 2 cups (packed) fresh spinach
  • salt and pepper to taste

Heat a large pot (6 or 8 qt) and add the olive oil. Cook the sliced onions over a medium heat until soft and add the minced garlic. Add the ground cardamom, cumin, paprika and chili pepper and cook 2 minutes.

Add the can of diced tomatoes, the garbanzo beans and the vegetable stock and bring to a simmer. Cook for 15 minutes and then add the diced zucchini, the chopped dried apricots and the green olives. Cook until the squash is tender.

Before serving, fold in the 2 cups of fresh spinach and cook until the spinach wilts. Season with salt and pepper. Serve with cous cous.

This Recipe is Categorized In:

,

This Recipe's Ingredients:

, , , , , ,

Nutrition Information

Moroccan Garbanzo Bean Stew

Servings per Recipe: 10

Amount per Serving

Calories:  140

Calories from Fat:  36

Total Fat:  4g

Saturated Fat:  1g

Cholesterol:  0mg

Sodium:  213mg

Carbohydrates:  24g

Dietary Fiber:  8g

Protein:  6g

Sugars:  6g

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

Recipe Unit Conversions