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Wednesday, October 24, 2018

Garbanzo Beans and Pumpkin Chili

Garbanzo beans are commonly known as chickpeas. They are fairly commonly found served alone or in recipes like hummus. The texture of these legumes is sturdy but buttery. Garbanzo beans are easily recognized due to their round shape and have a mild nutty flavor that have some have referring to it as delicious.

Garbanzo beans is a main ingredient in falafel which is prepared in both ball shape and patties. Bakeries in Italy and France are overflown with those searching for pancakes made from chickpea flour known as socca or farinata. Garbanzo beans are also popular in a dish served in India known as chana masala made of chickpeas stewed with onions, tomatoes and spices.

Garbanzo beans are nutritionally rich as well, offering 50% Daily Value of fiber, 2/3 insoluble and helps support digestive health, 70% Daily Value of folate and 85% manganese combat oxidative stress, reducing the risk of heart disease and protects the respiratory and nervous systems.

Garbanzo beans taste delicious in many cooked recipes as well. I am sharing a yummy recipe I think perfect for fall. Filling and yummy with the taste of pumpkin as well. The recipe is vegetarian in nature but can include meat as well if you would like to add. The protein in the pumpkin chilli comes from beans both black bean and garbanzo beans. Make the chili as spicy as you prefer the choice here is yours.

1 tablespoon olive oil
1 onion , chopped
4 garlic cloves , minced
1 cup pumpkin puree , from the can or homemade
1 cup tomatoes , from the can
1 cup vegetable stock or water
15 oz black beans (425 g), from the can
7.5 oz garbanzo beans (212 g), from the can
1 tablespoon cumin powder (start with half the amount, and add more, to taste)
2 tablespoons chili powder (start with 1 tablespoon, reduce or add more, depending on your tastes and also on how spicy your chili powder is)
salt and pepper

In a large pot or skillet, cook chopped onion and minced garlic in olive oil for about 5 minutes on medium heat until soft.

Add pumpkin, canned tomatoes (chop them up into smaller chunks), vegetable stock (or water), black beans and garbanzo beans. Add half the cumin and half the chili powder, stir everything well, and season with salt and pepper. Taste your chili, season some more with salt and pepper if needed. Add the remaining cumin (or more) and remaining chili powder (or more), if desired. Bring to boil, make sure to stir all ingredients well together to combine flavors and spices. Reduce to simmer and cook for 20 minutes on simmer.

Serve in soup bowls, garnished with chopped green onion

recipe source here

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