Saffron Garbanzo Bean Stew Recipe (Protein-Packed Meal)

This is a quick and Creamy Saffron Garbanzo Bean stew recipe great when craving a great nutritious casserole with a very different flavor kick!

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• 🗓️ Eating seasonal
• 🏋🏻 Great post-workout meal
• 🧾 Stew ingredients
• 🔪 Instructions
• 📖  Variations
• 🥢 How to serve
• 💡 Pro-tip
• 🫘 Benefits of garbanzo beans
• ❓ FAQ
• 📚 More Recipes using garbanzo beans
• 📋 Recipe
• 🌡️ Food safety
• 💬 Reviews and Comments

🗓️ Eating seasonal

Living in Milan made us realize how widely used is saffron in this region. It is a fundamental part of Lombardy’s staple dish: the saffron risotto.

It is autumn, and we love eating seasonal ingredients. Why? To consume local produce, environmentalism, and of course, flavor. So we decided to have this for lunch given the great variety of mushrooms everywhere these days!

For this vegan chickpea stew recipe, we recommend using various mushrooms and cutting them into different shapes; it contributes to the complexity of the flavors and textures. This recipe, along with the super simple but tasty traditional Italian Eggplant Stew, is by far our favorite vegetable stews.

🏋🏻 Great post-workout meal

The idea to make this vegan vegetable stew surged as we were coming back from our morning run and needed some high-protein-packed lunch. We had shallots, cooked chickpeas, and mushrooms. All ingredients that we love.

A couple of days before, we had been fascinated eating the delicious Risotto alla Milanese, which's characteristic ingredient is saffron, and we thought it would pair beautifully, and it did!

We have been making this dish for a while, with some variations, as it also makes a great and quick protein-packed meal. Another garbanzo beans option we love is our vegan "tuna" salad sandwich, made in minutes and packed with tangy flavors.

🧾 Stew ingredients

This hearty chickpea stew is made with just a few ingredients.

• Chickpeas (garbanzo beans) pre-boiled
• Mushrooms 
• Vegan mozzarella cheese or vegan brie
• Shallots or 2 small red onions
• Garlic
• Avocado oil or extra virgin olive oil (optional)
• Rosemary and/or dill
• Saffron
• Vegetable stock 
• Kosher salt

See quantities and complete instructions in the recipe card.

🔪 Instructions

This recipe is part of our repertoire of How to Make a Protein-Packed Meal (if made with vegan mozzarella) which works perfectly. It is an instant pot recipe that is made in minutes.

It would be best to have canned garbanzo beans, vegan mozzarella cheese (or brie), mushrooms, saffron, and herbs.

• Chop. Start chopping your shallots (or red onion), half of the mushrooms, and garlic.
• Stir fry the onions with the oil on medium heat, then add garlic. Drain the garbanzo beans can.
• Add the canned or previously cooked chickpeas, saffron, and herbs; stirring occasionally.
• Stir in the remaining mushrooms and cook on medium-high heat until the chickpea stew reaches the desired consistency.
• Add a dollop of dairy-free cheese (or add coconut milk) to each serving of garbanzo beans stew.

📖  Variations

Mushrooms

Use shitake mushrooms if you want to give this one-pot dish a more meaty and fleshy texture.

I like using a mix of cremini, portobello, and shitake mushrooms. Just adjust the quantities to have the same amount of mushrooms.

Saffron

You can replace it with smoked paprika.

Cheese

We love melty vegan cheese, but we used to have this recipe with Brie cheese, which was lovely. If you are vegetarian, you can substitute the vegan cheese, and you will have the same results. What is important is to have a cheese that will melt quickly minutes before serving the dish.

You can also replace the vegan cheese with a half can of full-fat coconut milk and half a can of vegetable broth.

Herbs

Sometimes we use thyme instead of rosemary for a change. It works very well. You can also use a mix of dry Italian herbs.

More veggies

You can add a can of diced tomatoes and a tablespoon of tomato paste to make the stew even richer. You can also add chopped bell pepper.

Add some greens

As soon as the stew is ready, add a handful of fresh or frozen spinach, stir and let it rest for a couple of minutes.

Spicy

Make a spiced chickpea stew by adding a teaspoon of red pepper flakes.

🥢 How to serve

Serve the chickpea stew with brown rice, Jasmine rice (recipe), toasted pita, crusty bread, or naan bread. We also like pairing this stew with a salad of fresh tomatoes, chopped kale, and fresh spinach.

Another delicious pairing is fire-roasted tomatoes.

Optionally add some lemon juice or lime juice right before serving.

💡 Pro-tip

How to cook chickpeas. If you use raw garbanzo beans and want them to be soft and creamy fast, add a teaspoon of baking soda to the boiling water.

You will see that a froth will come up immediately. Take it away al let it boil. They will take only from fifteen to twenty minutes.

However, leaving the dried chickpeas soaking overnight is also recommended to achieve better results.

🫘 Benefits of garbanzo beans

Garbanzo beans are very healthy food.

They are high in vitamins, minerals, fiber, and protein. These make them great allies for weight management to blood sugar control.

Chickpeas are affordable and available at most grocery stores, either canned or raw. They make an excellent meat alternative to supply protein in vegetarian and vegan meals.

Also, chickpeas are great for making all kinds of hummus and our favorite vegan veggie burgers.

❓ FAQ

Are garbanzo beans chickpeas?

Yes, they are the same thing. A garbanzo bean or a chickpea is both referred to as a legume with the scientific name Cicer arietinum. They are one of the most widely consumed legumes in the world.

This fantastic legume is widely used in hummus recipes that I am sure you are familiar with. Try out our traditional hummus, roasted red pepper hummus, pumpkin hummus, and avocado hummus to see how you can turn these buddies into delicious dips and spreads, or even make a vegan "tuna" salad.

📚 More Recipes using garbanzo beans

• Hummus 3-ways, the all-time vegan community favorite!
• Quick Crispy Falafels, made with soaked raw chickpeas.
• Vegetarian ceviche, made with hearts of palm, avocado, and chickpeas.

Looking for Quick Hearty Recipes? Take a look:

• Curried Hearty and Spicy Sprouted Lentils Soup
• Herbs Stuffed Mushrooms
• Roasted Butternut Squash
• Fresh Red Thai Curry

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld on Instagram. Cheers!

📋 Recipe

🌡️ Food safety

• Cook to a minimum temperature of 165 °F (74 °C)
• Do not use the same utensils on cooked food that previously touched raw meat
• Wash hands after touching raw meat
• Don't leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Use oils with high smoking points to avoid harmful compounds
• Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Want to know more about Chickpeas Benefits check HealthLine

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

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