FOFF Slow Cooker Garbanzo Bean Stew

by Joanne on October 11, 2012

Magical beans…don’t get scared! If you eat these healthy little beauties often, your digestive system will adapt and you’re subscription to “Bean-O” will be cancelled. Don’t pass up all the benefits of beans including slow digesting carbohydrates, tons of fiber, antioxidants (important this time of year) and healthy protein. So much nutrition in such a little, low fat package. And so I present: THE BEAN.

dogs1

…. Whoops! Wrong “Bean”.  That’s Zoe-Bean.  We want THIS bean:

garbanzo

The Garbanzo Bean. We’ll be using it in the recipe from Fusion of Food and Friends.  But first, it’s important to understand why beans are so healthy.

In an article by Kelly Bastone of Bicycling Magazine, the multiple benefits of a variety of beans is summarized.

· Edamame or soybean: Think power and strength. Loaded with iron.

· Kidney beans: Recovery “fruit”. Antioxidant and 15g protein/40g carb rich ration to help recovery from endurance activities.

· Black beans: … ARE LEAN! Fiber, fiber and more… 19 grams of fiber per cup. Feel full and reduce cravings.

· Lentils: For LONGER endurance runs. Iron rich to provide muscle endurance from slow burning carbohydrates.

· Garbanzo/Chickpeas: These happy little beans are high in tryptophan which is the amino acid that helps the body make serotonin (that happy stuff in our brain). Feel happy as you tackle that 3000 ft elevation climb.

In this recipe by Carla Vavala, we’re all about feeling happy and use the Garbanzo bean. This is a slow cooker classic and perfect for chillier fall days.

FOFF Garbanzo Bean Stew2

Serves 6

  • 3 cans garbanzo beans, rinsed and drained
  • 1 lb small red potatoes, cut in half
  • 1 can diced tomatoes – undrained (15 oz can)
  • 1 red bell pepper, chopped
  • 1 medium onion, chopped
  • 4 tsp minced garlic
  • 1/2 TBS cumin
  • 1 tsp paprika
  • 1/2 tsp cayenne pepper
  • 32 oz vegetable broth
  • 1 bay leaf

Combine all ingredients except the broth and bay leaf in a slow cooker.  Mix it all up gently. Pour in the broth and top with bay leaf.

Set cooker on high for 9 hours or low for 5 hours. Remove bay leaf and enjoy !

FOFF Garbanzo Bean Stew3

A lot of flavor, light broth and nice texture because garbanzo beans are a firm bean and hold shape in long cooking.

FOFF Garbanzo Bean Stew4

This is the type of dish that will inspire me to mix and match my beans.

What’s your favorite bean dish?  Is it an appetizer (think Mexican dip-love it!) or a big, hot bowl of chili?

Still asking for your help.  Vote here: GotChocolateMilk

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4 Comments

  • At 2012.10.11 10:03, Jen said:

    Thanks for all the bean break downs. I didn’t realize some would be better for endurance and other things. I’ll definitely be bookmarking this and coming back to it for reference. My favorite bean recipe is chili. I love the tomato base and all the beans.

    • At 2012.10.11 18:17, Bela said:

      Yum, I love beans!

      • At 2012.10.12 12:50, Colleen, The Smart Cookie Cook said:

        I love beans! They’re a staple in my vegetarian diet, and this is a meal I’d sure like to incorporate! Hearty, flavorful, and it’s got potatoes, which I’m obsessed with 🙂

        • At 2012.10.15 17:41, Pam said:

          Joanne,
          This recipe looks great, I love anything from the slow cooker! Heman would say, “where is the meat”. I just may have to make this one for myself!!

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