GARBANZO*****Indian Bean Stew - Bal Arneson

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I loved this - the combination of spices is great!

Was quick and easy to make on a weeknight too - on Sunday, I mixed the spices together and cut the potatoes and put them in the fridge in a container with the tomatoes and broth and put the beans in another container with the orange and its juice and then it just took about the same time to cook as the brown rice.

29/12/13 - UPDATE - I left out the sweet potatoes and the orange and used a full small can of garbanzos (everything else remains the same) Served it with brown basmati and garlic naan on the side and we both loved it.

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  • 2

Ingredients

  • 3 servings
  • 1/2 rice cooker cup brown basmati
  • 1/2 tablespoon olive, coconut or grape seed oil
  • 1/2 red onion, thinly sliced
  • 1/2 tablespoon ginger, grated or finely chopped (I used bottled) this isn't too much
  • 1/2 tablespoon garlic, finely chopped (I used bottled) this isn't too much
  • 1/4 tablespoon fenugreek seeds
  • 1/2 tablespoon cumin seeds
  • 1/4 teaspoon dried rosemary
  • 1/4 tablespoon garam masala
  • 1 bay leaf
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon salt
  • 1 tablespoon tamarind pulp (optional) didn't use
  • 1/3 cup fire-roasted tomatoes
  • 1/2 cup diced sweet potato (cut the same size as the beans) (Optional)
  • 1/3 cup chicken broth
  • 1 1/3 cup garbanzo beans, drained but not rinsed
  • 1 small seedless orange, halved and cut in supremes (Optional)
  • handful of baby spinach (added to my serving only at the end) (Optional)
  • chopped fresh cilantro, to serve
  • plain greek yogurt, to serve

Preparation

Step 1

* *Put* the rice, broth and and a pinch of salt in the rice cooker and cook for one cycle on Brown Rice.

* *Place* the oil in a dutch oven or large pot over medium-high heat. *Add* ginger and garlic and *cook* for 2 minutes.

* *Add* fenugreek seeds, cumin, garam masala, bay leaves, oregano, rosemary and turmeric and *stir and cook* for about 1-2 minutes.

* When the spices smell great and are just beginning to stick to the bottom of the pot, *add* the tomatoes, sweet potatoes (if using) and broth and *bring to a boil*. *Reduce* heat and simmer, partially covered, until potatoes are tender, about 15 minutes.

* *Add* beans and orange (if using) and *cook* for another 10 minutes or so, to fully cook tomatoes. If waiting longer for rice to be done, place on keep-warm burner, covered. *Remove* bay leaves and serve, accompanied by rice and topped with a dollop of yogurt and a sprinkle of chopped cilantro.

Nutrition Facts
2 Servings

Calories 317.6
Total Fat 7.4 g
Saturated Fat 3.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 780.9 mg
Potassium 528.5 mg
Total Carbohydrate 57.5 g
Dietary Fiber 9.1 g
Sugars 1.8 g
Protein 12.3 g


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