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Sometimes you have a craving for a soothing, spicy stew with onions, tomatoes and chickpeas. Garbanzo beans (chickpeas) have a wonderful meaty flavor that stands up well in almost any kind of stew, as their nice texture and flavor provide an excellent base. This meal is surprisingly filling, while it's completely vegetarian. Still, the calories per serving is very low.
You can’t really get enough of warming one-pot meals. They are always easy to make and it's great to have a couple of nice recipes on hand. In this dish, we decided to use the Indian spice garam masala. Garam masala is a really nice combination of various spices and goes so well with chickpeas or lentils. Some cumin and cayenne was added for a little extra kick, perfect for a cold and rainy day. |
Servings: 2
Total Cost: $1.91
Cost Per Serving: $0.95
Total Calories: 883
Calories/Serving: 442
| Ingredient | Volume | Mass | Cost | Calorie |
| Vegetable Oil |
2 Tablespoons |
28.00 Grams |
$0.06 |
240 |
| Onion, Yellow Diced |
1/2 Cup |
80.00 Grams |
$0.18 |
34 |
| Celery, Chopped |
1/2 Cup |
60.00 Grams |
$0.07 |
9 |
| Garlic |
2 Teaspoons |
5.67 Grams |
$0.03 |
8 |
| Potato, Baking |
1 Cup |
199.33 Grams |
$0.11 |
185 |
| Chickpeas (Garbanzo Beans), Cooked, Canned |
1 Cup |
240.00 Grams |
$0.42 |
286 |
| Tomatoes, Diced, Generic Can |
* |
14.00 Ounces |
$0.73 |
79 |
| Water |
1 Cup |
227.00 Grams |
$0.00 |
0 |
| Bouillon Cubes, Chicken |
* |
12.00 Grams |
$0.19 |
30 |
| Bay Leaf |
1 Teaspoon |
0.60 Gram |
$0.01 |
2 |
| Cumin, Ground |
1/2 Teaspoon |
1.05 Grams |
$0.07 |
4 |
| Cayenne Pepper |
1/4 Teaspoon |
0.44 Gram |
$0.01 |
1 |
| Salt, Kosher |
1 Teaspoon |
4.80 Grams |
$0.01 |
0 |
| Black Pepper, Ground |
1 Teaspoon |
2.13 Grams |
$0.02 |
5 |
| 2 servings: Ingredients: vegetable oil
½ onion, chopped
1 celery stalk, chopped
1 carrot, peeled and chopped
2 garlic cloves, minced
1 potatoes, diced finely
1 cup cooked chickpeas
1 can diced tomatoes
1 cup of water
1 bullion cube Spices: 1 bay leaf
1 teaspoon garam masala
½ teaspoon ground cumin
¼ teaspoon cayenne
salt and pepper
Method:
Sautee the onion, celery and carrot in some vegetable oil. After a few minutes, add the garlic and the potatoes. Sautee for a few more minutes, then add the spices. Cook for a minutes or two, then add the chickpeas, the diced tomatoes, the water and the bullion cube. Cover and let simmer for about 20 – 30 minutes. Salt and pepper to taste. Serve with some sour cream.
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