CHICKPEA AND BEAN STEW

This recipe is dedicated to all who, like me, enjoy stews and warm soups even though it’s summertime.
Of course, summer is not for complications, so today’s recipe is simple as pie.

marrojo19_stewlet

 

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EASY CHICKPEA AND BEAN STEW
Autor: 
Tipo receta: Main
Raciones: 4
 
  • 1 can of cooked chickpeas (400g) Drained and rinsed.
  • 1 can of cooked red beans (400g) Drained and rinsed.
  • Extra virgin olive oil, 50 g
  • 400 gr onion, chopped.
  • 2 cloves of garlic, minced or mashed.
  • 200 g can natural crushed tomatoes
  • 500 g water
  • 1 bay leaf
  • marine salt
  • 2 teaspoons ground cumin
  • pepper
  • chopped parsley, better if fresh
  1. IN THERMOMIX
  2. Put in the thermomix vase the oil, onion and garlic and sauté 7 minutes, varoma temperature, speed 4. Add the tomato and heat for 5 minutes, varoma, speed 2. Add three tablespoons of chickpeas, water and blend all, 40 seconds, speed 7.
  3. Put in the bay leaf, salt, cumin and pepper, and cook 7 minutes, varoma, LEFT TURN, speed "spoon". Add the chickpeas and beans and cook for 8 more minutes, varoma, LEFT TURN, speed spoon. Add salt and serve with parsley on top.
  4. IN POT:
  5. We put 4-5 tablespoons of olive oil in the pot over medium heat and fry the garlic and onion. When they begin to get soft and browned, add the tomato and fry a few minutes. We add three tablespoons of chickpeas, water and with the help of a hand blender, grind well, in the same pot.
  6. Add the bay leaf, salt, cumin and pepper and cook about 7 minutes over medium heat. Add chickpeas and beans and cook for about 8 to 10 more minutes. Add salt and serve with parsley on top.
Notas
1. I like to serve it with rice.
2. 50% carbs, 33% fat and 17% proteins
Información nutricional
Tam. Ración: 220g Calorias: 358 Grasas: 13g saturadas: 2g trans: 0 Carbohidratos: 43g Azucar: 12g Sodio: 328mg Fibra: 14g Proteinas: 14g Colesterol: 0

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