A prominent ingredient in Mediterranean, Middle Eastern, and East Indian dishes such as minestrones, hummus, and falafel, whole Chickpeas have a mild yet hearty flavor and keep their unique round shape when cooked. In addition to being a good source of protein and calcium, Chickpeas are especially high in iron. They serve as a good foil for strong spices like curry powder, cumin, and cayenne pepper as well as pungent vegetables such as onions and garlic. Source Whole Foods Market
Recipe: African Peanut Stew
This stew has a unique, wonderful flavor. While garbanzo beans are especially nice, any legumes will work.
6 cups water
1 large onion, chopped
1 Tbsp sesame oil
3 cups yams, peeled and chopped into 1″ cubes
1 1/2 cups garbanzos (chickpeas), canned or cooked, drained
6 Tbsp almond butter or sunflower seed butter
3 cups collards, kale or other greens, chopped
3 Tbsp lemon juice, fresh squeezed
2 Tbsp Braggs liquid aminos
Salt and pepper to taste
Pinch of chili sauce – optional
Preparation: Sauté onion in oil in a large pot for about 5 minutes or until soft. Add the water, garbanzos, yams and salt. Simmer for 30 minutes.
In a small bowl, blend the peanut butter with ½ cup of liquid from the stew to make a smooth paste. Stir into the stew along with the collards and cook for 5 minutes.
Stir in the lemon juice, pepper and Braggs. Add chili sauce to taste. Serve over barley or brown rice, if desired.
Makes 6 servings.
Variations: I also added some cubed rutabaga I had in the fridge and some garlic cloves sliced.
This is a great “cold day” stew that is both tasty and healthy. Keep watching for more soups in this chilly month of December.
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African Peanut Stew Recipe Photo Credit: Her View Photography