This recipe is dedicated to all who, like me, enjoy stews and warm soups even though it’s summertime.
Of course, summer is not for complications, so today’s recipe is simple as pie.
EASY CHICKPEA AND BEAN STEW
Recipe Type: Main
Author:
Prep time: 5 mins
Cook time: 40 mins
Total time: 45 mins
Serves: 4
Ingredients
- 1 can of cooked chickpeas (400g) Drained and rinsed.
- 1 can of cooked red beans (400g) Drained and rinsed.
- Extra virgin olive oil, 50 g
- 400 gr onion, chopped.
- 2 cloves of garlic, minced or mashed.
- 200 g can natural crushed tomatoes
- 500 g water
- 1 bay leaf
- marine salt
- 2 teaspoons ground cumin
- pepper
- chopped parsley, better if fresh
Instructions
- IN THERMOMIX
- Put in the thermomix vase the oil, onion and garlic and sauté 7 minutes, varoma temperature, speed 4. Add the tomato and heat for 5 minutes, varoma, speed 2. Add three tablespoons of chickpeas, water and blend all, 40 seconds, speed 7.
- Put in the bay leaf, salt, cumin and pepper, and cook 7 minutes, varoma, LEFT TURN, speed «spoon». Add the chickpeas and beans and cook for 8 more minutes, varoma, LEFT TURN, speed spoon. Add salt and serve with parsley on top.
- IN POT:
- We put 4-5 tablespoons of olive oil in the pot over medium heat and fry the garlic and onion. When they begin to get soft and browned, add the tomato and fry a few minutes. We add three tablespoons of chickpeas, water and with the help of a hand blender, grind well, in the same pot.
- Add the bay leaf, salt, cumin and pepper and cook about 7 minutes over medium heat. Add chickpeas and beans and cook for about 8 to 10 more minutes. Add salt and serve with parsley on top.
Serving size: 220g Calories: 358 Fat: 13g Saturated fat: 2g Trans fat: 0 Carbohydrates: 43g Sugar: 12g Sodium: 328mg Fiber: 14g Protein: 14g Cholesterol: 0
Notes
1. I like to serve it with rice.[br]2. 50% carbs, 33% fat and 17% proteins
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