• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Home
  • About
  • Recipes
  • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest

Gourmet Gab

Garbanzo Beans

0 · Sep 22, 2011 · 5 Comments

Garbanzo beans are packed with nutrients and can be found in everything from salad bars to traditional Middle Eastern cuisine. Also known as “chickpeas,” garbanzo beans have a creamy color and round shape.

Health Benefits
Remember the jingle, “Beans, beans the magical fruit?” Garbanzo beans hold true to that saying because they are filled with protein, fiber, and many other good things I can’t pronounce. WHFoods.org says that “as little as 3/4 cup of garbanzos per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides in a one-month period of time.”
Nutrients in Garbanzo Beans from WHFoods.org.

Recipes
One of the most popular recipes featuring these beans is hummus! Try Average
Betty’s Chipotle Hummus. It is easy to make with a blender and can be stored in the fridge for a antioxidant-rich snack.

For a quick bite, try this 5-Minute Greek Garbanzo Bean Salad.


Garbanzo beans made it all the way from the Middle East to Cuba! My Dad is Cuban and we make a traditional Cuban dish called Garbanzo Bean Stew. This dish will fill you up and keep you warm during Fall. Bonus: The recipe makes a big batch to ensure leftovers for days.

This stew is traditionally made in a pressure cooker, but if you do not have one, a crock pot will work too. After soaking beans, add all other ingredients and cook on low for about 8 hours. Cooking it on low for a long period of time in the crock pot will make the meat juicy, tender, and flavorful.

Cuban Garbanzo Bean Stew

  • 30 oz. Garbanzo beans
  • 1/2 pound beef tips, or flank steak cut into chunks
  • 1 white onion
  • 1 green pepper
  • 3 tablespoons vino seco (“cooking wine”)
  • 1 tablespoon olive oil
  • ½ teaspoon Adobo (A Latin version of “Mrs. Dash.” If you don’t have any, just add extra salt, pepper, and oregano.)
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • ½ teaspoon each salt & pepper
  • 2 cups water
  • Optional: White rice, potatoes/sweet potatoes (add in with other veggies).
  1. Soak the garbanzo beans overnight in enough water to cover them.
  2. Dice onion and green pepper. After beans are soaked, place beef tips, beans, onions and pepper in pressure cooker.
  3. Add Adobo, garlic powder, salt & pepper, oregano, olive oil, vino seco (cooking wine) and 2 cups water.
  4. Place lid on pressure cooker and cook for 45 minutes to 1 hour. If beef tips are thawed out 45 and if not, cook for 1 hour.
  5. After cooked, place under cold running water to cool down the pressure cooker. Open lid and stir.
  6. If it is too thick or the beans are still crunchy, add more water, cover with a lid and cook for another 15 minutes or so until the beans are easy to bite into.  Add more seasoning if required.
  7. Serve or eat over cooked white rice. Salud!
0

Share Away

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to print (Opens in new window)

Related

Dinners chickpeas, Cooking, Garbanzo beans, How-to, hummus, Recipes, stew

Even More Recipes

Subscribe to get notified about new recipes and blog posts!

Talk to you soon!

Previous Post: « Couscous: Recipes
Next Post: My Favorite Five for October »

Reader Interactions

Comments

  1. frugalfeeding says

    September 22, 2011 at 11:53 am

    Good thing I eat lots of them then :D Very informative post :) Thanks.

    Reply
  2. Erica says

    September 23, 2011 at 6:23 am

    I love! Great info!

    Reply

Trackbacks

  1. Homemade Hummus | Downtown Devil: HERBan Explorer says:
    February 22, 2012 at 2:01 am

    […] wonders of hummus. Not only is it filled with nutrients, but it also is inexpensive to make. The garbanzo beans in hummus have loads of protein and fiber. With a few ingredients this dip can be made to accompany […]

    Reply
  2. Homemade Pita Chips and Hummus | Gourmet Gab says:
    February 26, 2012 at 11:53 pm

    […] when I posted about the health benefits of Garbanzo Beans? You can reap the nutrients of these beans through hummus! Here is the recipe that I posted on my […]

    Reply
  3. Sevillian Lunches | Gourmet Gab says:
    September 21, 2012 at 1:39 pm

    […] a few weeks. My host mom used a pressure cooker to prepare this, just like my Grandma did with her Cuban Garbanzo Stew! She cooked around 5 different kinds of meat (chorizo, pork, beef, etc) with the veggies, but […]

    Reply

So... what do you think? Cancel reply

Primary Sidebar

Search

Hello I’m Gabriela

Welcome! I'm Gabriela and I cook simple, healthy recipes. I love meal prep and Trader Joe's. Let's get cooking! Read More…

Let’s Stay Connected

  • Facebook
  • Instagram
  • Pinterest
  • YouTube

Don’t Miss a Thing

Get new recipes delivered straight to your inbox!

Most-Popular Posts

DIY Scrabble Coasters

DIY Project: Scrabble Coasters

Easiest Baked Chicken Breasts

Cast-Iron Skillet Brussels Sprouts and Shrimp

Gourmet Gab - How to Get a Food Network Internship

How to Get an Internship at Food Network

Categories

Search

Copyright © 2019 Gourmet Gab on the Seasoned Pro Theme

×
  • Home
  • About
  • Recipes
  • Contact
loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.