Garbanzo Bean Stew with Escarole

Name: Garbanzo Bean Stew with Escarole
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 2
Cuisine: Global
Ingredients: 237 milliliters thinly sliced escarole (about 1/2 head); 2 teaspoons chopped fresh thyme or 1 teaspoon dried; 198 grams (1/2 can) garbanzo beans (chickpeas), drained; 2 cloves garlic, finely chopped; 237 milliliters reduced-sodium chicken broth; 1 teaspoons olive oil; 1 smalls onion, chopped; 0 teaspoons crumbled saffron; 2 servings Salt and black pepper

Garbanzo Bean Stew with Escarole might be just the main course you are searching for. Watching your figure? This gluten free, dairy free, and vegetarian recipe has 212 calories, 12g of protein, and 4g of fat per serving. This recipe covers 18% of your daily requirements of vitamins and minerals. This recipe serves 2. Head to the store and pick up escarole, onion, olive oil, and a few other things to make it today. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. It will be a hit at your Autumn event. From preparation to the plate, this recipe takes about 45 minutes.

Instructions

Warm the oil in a pot over medium heat.

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Cooking Oil

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Pot

Add the onion, garlic, and salt and pepper to taste; cook 5 minutes, stirring constantly.

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Salt And Pepper

Garlic

Onion

Add the beans, broth, 1/4 cup water, thyme, and saffron, and bring all to a boil. Reduce the heat and cook for 20 minutes.

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Saffron

Beans

Broth

Thyme

Water

Remove half of the stew; purée it in a blender or food processor. Return the purée to the pot. (Alternatively, you may use an immersion blender briefly to purée the stew directly in the pot.)

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Stew

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Immersion Blender

Food Processor

Blender

Pot

Add the escarole. Simmer for 5 minutes until the escarole is tender, adding more water if the mixture is too thick.

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Escarole

Water

Taste

Book, using the USDA Nutrition Database

The 5-Factor World Diet by Harley Pasternak, M.Sc. and Laura Moser. Copyright © 2010 by Harley Pasternak, M.Sc. and Laura Moser. Published by Ballantine Books. All Right Reserved.Harley Pasternak, M.Sc., has appeared on The Oprah Winfrey Show, The Tyra Banks Show, Access Hollywood, Extra, VH1, E!, and many times on the Today Show. He holds a Masters of Science in exercise physiology and nutritional sciences and an honors degree in kinesiology. He is also certified by the American College of Sports Medicine and the Canadian Society of Exercise Physiology. He lives in Los Angeles, California.